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Sunflower seed vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Cranberry bean

  • Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Manganese, Vitamin B3, Phosphorus, and Magnesium, yet Cranberry bean is higher in Folate, and Fiber.
  • Sunflower seed covers your daily Copper needs 112% more than Cranberry bean.
  • Sunflower seed contains 6 times more Vitamin B3 than Cranberry bean. While Sunflower seed contains 8.335mg of Vitamin B3, Cranberry bean contains only 1.455mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Beans, cranberry (roman), mature seeds, raw.

Infographic

Sunflower seed vs Cranberry bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
5
:
3
Cranberry bean
Cranberry bean
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Equal in Iron - 5
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Equal in Iron - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
9
:
1
Cranberry bean
Cranberry bean
Contains more Vitamin A +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Contains more Folate +166.1%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Contains more Folate +166.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Cranberry bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Cranberry bean Opinion
Net carbs 11.4g 35.35g Cranberry bean
Protein 20.78g 23.03g Cranberry bean
Fats 51.46g 1.23g Sunflower seed
Carbs 20g 60.05g Cranberry bean
Calories 584kcal 335kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Cranberry bean
Fiber 8.6g 24.7g Cranberry bean
Calcium 78mg 127mg Cranberry bean
Iron 5.25mg 5mg Sunflower seed
Magnesium 325mg 156mg Sunflower seed
Phosphorus 660mg 372mg Sunflower seed
Potassium 645mg 1332mg Cranberry bean
Sodium 9mg 6mg Cranberry bean
Zinc 5mg 3.63mg Sunflower seed
Copper 1.8mg 0.794mg Sunflower seed
Vitamin A 50IU 2IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.747mg Sunflower seed
Vitamin B2 0.355mg 0.213mg Sunflower seed
Vitamin B3 8.335mg 1.455mg Sunflower seed
Vitamin B5 1.13mg 0.748mg Sunflower seed
Vitamin B6 1.345mg 0.309mg Sunflower seed
Folate 227µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.273mg Sunflower seed
Threonine 0.928mg 0.969mg Cranberry bean
Isoleucine 1.139mg 1.017mg Sunflower seed
Leucine 1.659mg 1.838mg Cranberry bean
Lysine 0.937mg 1.58mg Cranberry bean
Methionine 0.494mg 0.346mg Sunflower seed
Phenylalanine 1.169mg 1.245mg Cranberry bean
Valine 1.315mg 1.205mg Sunflower seed
Histidine 0.632mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.316g Cranberry bean
Monounsaturated Fat 18.528g 0.106g Sunflower seed
Polyunsaturated fat 23.137g 0.527g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
69
Cranberry bean
Mineral Summary Score
191
Sunflower seed
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
138%
Cranberry bean
Carbohydrates
20%
Sunflower seed
60%
Cranberry bean
Fats
238%
Sunflower seed
6%
Cranberry bean

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 4.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.