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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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.
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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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
64%
Minerals Daily Need Coverage Score
207%
117%
Comparison summary
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberry bean raw 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)