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  6. Sunflower seed vs. Cranberry bean raw

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

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A recap on differences between Sunflower seed and Cranberry bean raw

  • Sunflower seed is 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 seed covers your daily Copper needs 112% more than Cranberry bean raw.
  • Sunflower seed contains 6 times more Vitamin B3 than Cranberry bean raw. While Sunflower seed contains 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 seed 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.
Sunflower seed
Sunflower seed
7
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Manganese +112%
Contains more Selenium +317.3%
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 Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Manganese +112%
Contains more Selenium +317.3%
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" charts 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 raw
Cranberry bean raw
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 raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Fats +4083.7%
Contains more Protein +10.8%
Contains more Carbs +200.3%
Contains more Water +161.9%
Equal in Other - 3.3
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Cranberry bean raw
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 Fats +4083.7%
Contains more Protein +10.8%
Contains more Carbs +200.3%
Contains more Water +161.9%
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +17379.2%
Contains more Polyunsaturated fat +4290.3%
Contains less Saturated Fat -92.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +17379.2%
Contains more Polyunsaturated fat +4290.3%
Contains less Saturated 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 seed 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 seed Cranberry bean raw Opinion
Net carbs 11.4g 35.35g Cranberry bean raw
Protein 20.78g 23.03g Cranberry bean raw
Fats 51.46g 1.23g Sunflower seed
Carbs 20g 60.05g Cranberry bean raw
Calories 584kcal 335kcal Sunflower seed
Sugar 2.62g Cranberry bean raw
Fiber 8.6g 24.7g Cranberry bean raw
Calcium 78mg 127mg Cranberry bean raw
Iron 5.25mg 5mg Sunflower seed
Magnesium 325mg 156mg Sunflower seed
Phosphorus 660mg 372mg Sunflower seed
Potassium 645mg 1332mg Cranberry bean raw
Sodium 9mg 6mg Cranberry bean raw
Zinc 5mg 3.63mg Sunflower seed
Copper 1.8mg 0.794mg Sunflower seed
Manganese 1.95mg 0.92mg Sunflower seed
Selenium 53µg 12.7µg Sunflower seed
Vitamin A 50IU 2IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
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 raw
Tryptophan 0.348mg 0.273mg Sunflower seed
Threonine 0.928mg 0.969mg Cranberry bean raw
Isoleucine 1.139mg 1.017mg Sunflower seed
Leucine 1.659mg 1.838mg Cranberry bean raw
Lysine 0.937mg 1.58mg Cranberry bean raw
Methionine 0.494mg 0.346mg Sunflower seed
Phenylalanine 1.169mg 1.245mg Cranberry bean raw
Valine 1.315mg 1.205mg Sunflower seed
Histidine 0.632mg 0.641mg Cranberry bean raw
Saturated Fat 4.455g 0.316g Cranberry bean raw
Omega-3 - EPA 0.014g Sunflower seed
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
117%
Cranberry bean raw

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 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 seed - 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.