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Sunflower seeds vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seeds and Cranberry bean raw

  • Sunflower seeds are higher in Copper, Vitamin B6, Selenium, Vitamin B1, Manganese, Vitamin B3, Phosphorus, and Magnesium, yet Cranberry bean raw is higher in Folate, and Fiber.
  • Sunflower seeds covers your daily Copper needs 112% more than Cranberry bean raw.
  • Sunflower seeds contain 6 times more Vitamin B3 than Cranberry bean raw. While Sunflower seeds contain 8.335mg of Vitamin B3, Cranberry bean raw 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 seeds vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +108.3%
Contains more CopperCopper +126.7%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +77.4%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +317.3%
Contains more CalciumCalcium +62.8%
Contains more PotassiumPotassium +106.5%
Contains less SodiumSodium -33.3%
~equal in Iron ~5mg

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% 3% 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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +472.9%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +335.3%
Contains more CholineCholine +∞%
Contains more FolateFolate +166.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +4083.7%
Contains more ProteinProtein +10.8%
Contains more CarbsCarbs +200.3%
Contains more WaterWater +161.9%
~equal in Other ~3.3g

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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +17379.2%
Contains more Poly. FatPolyunsaturated fat +4290.3%
Contains less Sat. FatSaturated Fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Cranberry bean raw
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 seeds Cranberry bean raw Opinion
Calories 584kcal 335kcal Sunflower seeds
Protein 20.78g 23.03g Cranberry bean raw
Fats 51.46g 1.23g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 35.35g Cranberry bean raw
Carbs 20g 60.05g Cranberry bean raw
Magnesium 325mg 156mg Sunflower seeds
Calcium 78mg 127mg Cranberry bean raw
Potassium 645mg 1332mg Cranberry bean raw
Iron 5.25mg 5mg Sunflower seeds
Sugar 2.62g Cranberry bean raw
Fiber 8.6g 24.7g Cranberry bean raw
Copper 1.8mg 0.794mg Sunflower seeds
Zinc 5mg 3.63mg Sunflower seeds
Phosphorus 660mg 372mg Sunflower seeds
Sodium 9mg 6mg Cranberry bean raw
Vitamin A 50IU 2IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.92mg Sunflower seeds
Selenium 53µg 12.7µg Sunflower seeds
Vitamin B1 1.48mg 0.747mg Sunflower seeds
Vitamin B2 0.355mg 0.213mg Sunflower seeds
Vitamin B3 8.335mg 1.455mg Sunflower seeds
Vitamin B5 1.13mg 0.748mg Sunflower seeds
Vitamin B6 1.345mg 0.309mg Sunflower seeds
Folate 227µg 604µg Cranberry bean raw
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.316g Cranberry bean raw
Monounsaturated Fat 18.528g 0.106g Sunflower seeds
Polyunsaturated fat 23.137g 0.527g Sunflower seeds
Tryptophan 0.348mg 0.273mg Sunflower seeds
Threonine 0.928mg 0.969mg Cranberry bean raw
Isoleucine 1.139mg 1.017mg Sunflower seeds
Leucine 1.659mg 1.838mg Cranberry bean raw
Lysine 0.937mg 1.58mg Cranberry bean raw
Methionine 0.494mg 0.346mg Sunflower seeds
Phenylalanine 1.169mg 1.245mg Cranberry bean raw
Valine 1.315mg 1.205mg Sunflower seeds
Histidine 0.632mg 0.641mg Cranberry bean raw
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
117%
Cranberry bean raw

Comparison summary

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

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 bean raw - 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.