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.
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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
Contains
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Magnesium
+108.3%
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Phosphorus
+77.4%
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Zinc
+37.7%
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Copper
+126.7%
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Calcium
+62.8%
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Potassium
+106.5%
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Sodium
-33.3%
Equal in Iron - 5
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Magnesium
+108.3%
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Phosphorus
+77.4%
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Zinc
+37.7%
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Copper
+126.7%
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Calcium
+62.8%
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Potassium
+106.5%
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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
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Vitamin A
+2400%
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Vitamin C
+∞%
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Vitamin B1
+98.1%
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Vitamin B2
+66.7%
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Vitamin B3
+472.9%
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Vitamin B5
+51.1%
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Vitamin B6
+335.3%
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Folate
+166.1%
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Vitamin A
+2400%
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Vitamin C
+∞%
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Vitamin B1
+98.1%
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Vitamin B2
+66.7%
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Vitamin B3
+472.9%
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Vitamin B5
+51.1%
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Vitamin B6
+335.3%
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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.
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.4g | 35.35g |
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Protein | 20.78g | 23.03g |
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Fats | 51.46g | 1.23g |
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Carbs | 20g | 60.05g |
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Calories | 584kcal | 335kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 2.62g | g |
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Fiber | 8.6g | 24.7g |
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Calcium | 78mg | 127mg |
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Iron | 5.25mg | 5mg |
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Magnesium | 325mg | 156mg |
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Phosphorus | 660mg | 372mg |
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Potassium | 645mg | 1332mg |
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Sodium | 9mg | 6mg |
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Zinc | 5mg | 3.63mg |
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Copper | 1.8mg | 0.794mg |
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Vitamin A | 50IU | 2IU |
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Vitamin E | 35.17mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 1.4mg | 0mg |
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Vitamin B1 | 1.48mg | 0.747mg |
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Vitamin B2 | 0.355mg | 0.213mg |
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Vitamin B3 | 8.335mg | 1.455mg |
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Vitamin B5 | 1.13mg | 0.748mg |
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Vitamin B6 | 1.345mg | 0.309mg |
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Folate | 227µg | 604µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 0µg | µg |
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Tryptophan | 0.348mg | 0.273mg |
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Threonine | 0.928mg | 0.969mg |
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Isoleucine | 1.139mg | 1.017mg |
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Leucine | 1.659mg | 1.838mg |
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Lysine | 0.937mg | 1.58mg |
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Methionine | 0.494mg | 0.346mg |
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Phenylalanine | 1.169mg | 1.245mg |
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Valine | 1.315mg | 1.205mg |
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Histidine | 0.632mg | 0.641mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 4.455g | 0.316g |
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Monounsaturated Fat | 18.528g | 0.106g |
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Polyunsaturated fat | 23.137g | 0.527g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

69

Mineral Summary Score
191

122

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%

138%

Carbohydrates
20%

60%

Fats
238%

6%

Comparison summary
Which food is lower in glycemic index?

Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?

Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?

Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?

Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?

Cranberry bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?

Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?

Cranberry bean is lower in Saturated Fat (difference - 4.139g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)