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  6. Sunflower seeds vs. Cranberry beans

Sunflower seeds vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and cranberry beans?

  • Cranberry beans has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, vitamin B3, iron, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 174% higher.
  • Sunflower seeds have 41 times more selenium than cranberry beans. Sunflower seeds have 53µg of selenium, while cranberry beans has 1.3µg.
  • Sunflower seeds have a lower glycemic index than cranberry beans.

We used Seeds, sunflower seed kernels, dried and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sunflower seeds vs Cranberry beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +151.2%
Contains more CopperCopper +679.2%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +388.9%
Contains more ManganeseManganese +427%
Contains more SeleniumSelenium +3976.9%
Contains less SodiumSodium -88.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +604.8%
Contains more Vitamin B2Vitamin B2 +414.5%
Contains more Vitamin B3Vitamin B3 +1518.4%
Contains more Vitamin B5Vitamin B5 +370.8%
Contains more Vitamin B6Vitamin B6 +1560.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~207µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cranberry beans DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.231mg 174%
Polyunsaturated fat 23.137g 0.199g 153%
Vitamin B1 1.48mg 0.21mg 106%
Vitamin B6 1.345mg 0.081mg 97%
Selenium 53µg 1.3µg 94%
Fats 51.46g 0.46g 78%
Phosphorus 660mg 135mg 75%
Manganese 1.95mg 0.37mg 69%
Magnesium 325mg 50mg 65%
Vitamin B3 8.335mg 0.515mg 49%
Monounsaturated fat 18.528g 0.04g 46%
Iron 5.25mg 2.09mg 40%
Zinc 5mg 1.14mg 35%
Protein 20.78g 9.34g 23%
Vitamin B2 0.355mg 0.069mg 22%
Calories 584kcal 136kcal 22%
Saturated fat 4.455g 0.119g 20%
Vitamin B5 1.13mg 0.24mg 18%
Choline 55.1mg 10%
Potassium 645mg 387mg 8%
Folate 227µg 207µg 5%
Calcium 78mg 50mg 3%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 24.46g 1%
Net carbs 11.4g 15.86g N/A
Sugar 2.62g N/A
Fiber 8.6g 8.6g 0%
Sodium 9mg 1mg 0%
Vitamin A 3µg 0%
Tryptophan 0.348mg 0.111mg 0%
Threonine 0.928mg 0.393mg 0%
Isoleucine 1.139mg 0.412mg 0%
Leucine 1.659mg 0.746mg 0%
Lysine 0.937mg 0.641mg 0%
Methionine 0.494mg 0.14mg 0%
Phenylalanine 1.169mg 0.505mg 0%
Valine 1.315mg 0.489mg 0%
Histidine 0.632mg 0.26mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +122.5%
Contains more FatsFats +11087%
Contains more OtherOther +178%
Contains more CarbsCarbs +22.3%
Contains more WaterWater +1266.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +46220%
Contains more Poly. FatPolyunsaturated fat +11526.6%
Contains less Sat. FatSaturated fat -97.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.