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  6. Sunflower seeds vs. Cranberry bean raw

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 cover 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.
  • The glycemic index of sunflower seeds is lower.

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% 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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cranberry bean raw DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.527g 151%
Copper 1.8mg 0.794mg 112%
Folate 227µg 604µg 94%
Vitamin B6 1.345mg 0.309mg 80%
Fats 51.46g 1.23g 77%
Selenium 53µg 12.7µg 73%
Fiber 8.6g 24.7g 64%
Vitamin B1 1.48mg 0.747mg 61%
Monounsaturated fat 18.528g 0.106g 46%
Manganese 1.95mg 0.92mg 45%
Vitamin B3 8.335mg 1.455mg 43%
Phosphorus 660mg 372mg 41%
Magnesium 325mg 156mg 40%
Potassium 645mg 1332mg 20%
Saturated fat 4.455g 0.316g 19%
Carbs 20g 60.05g 13%
Calories 584kcal 335kcal 12%
Zinc 5mg 3.63mg 12%
Vitamin B2 0.355mg 0.213mg 11%
Choline 55.1mg 10%
Vitamin B5 1.13mg 0.748mg 8%
Protein 20.78g 23.03g 5%
Calcium 78mg 127mg 5%
Iron 5.25mg 5mg 3%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 35.35g N/A
Sugar 2.62g N/A
Sodium 9mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.273mg 0%
Threonine 0.928mg 0.969mg 0%
Isoleucine 1.139mg 1.017mg 0%
Leucine 1.659mg 1.838mg 0%
Lysine 0.937mg 1.58mg 0%
Methionine 0.494mg 0.346mg 0%
Phenylalanine 1.169mg 1.245mg 0%
Valine 1.315mg 1.205mg 0%
Histidine 0.632mg 0.641mg 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
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%

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.