Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Broad bean - In-Depth Nutrition Comparison

Compare

How are Sunflower seed and Broad bean different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, and Vitamin B3 than Broad bean.
  • Daily need coverage for Vitamin E from Sunflower seed is 227% higher.
  • Sunflower seed contains 66 times more Selenium than Broad bean. While Sunflower seed contains 53µg of Selenium, Broad bean contains only 0.8µg.

Seeds, sunflower seed kernels, dried and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Sunflower seed vs Broad bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +110.8%
Contains more Iron +238.7%
Contains more Magnesium +884.8%
Contains more Phosphorus +411.6%
Contains more Potassium +94.3%
Contains less Sodium -64%
Contains more Zinc +400%
Contains more Copper +347.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Calcium +110.8%
Contains more Iron +238.7%
Contains more Magnesium +884.8%
Contains more Phosphorus +411.6%
Contains more Potassium +94.3%
Contains less Sodium -64%
Contains more Zinc +400%
Contains more Copper +347.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +2931.9%
Contains more Vitamin B1 +1012.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +1193.3%
Contains more Folate +53.4%
Contains more Vitamin A +566%
Contains more Vitamin C +164.3%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin E +2931.9%
Contains more Vitamin B1 +1012.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +1193.3%
Contains more Folate +53.4%
Contains more Vitamin A +566%
Contains more Vitamin C +164.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Broad bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Broad bean Opinion
Net carbs 11.4g 10.13g Sunflower seed
Protein 20.78g 7.92g Sunflower seed
Fats 51.46g 0.73g Sunflower seed
Carbs 20g 17.63g Sunflower seed
Calories 584kcal 88kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 9.21g Sunflower seed
Fiber 8.6g 7.5g Sunflower seed
Calcium 78mg 37mg Sunflower seed
Iron 5.25mg 1.55mg Sunflower seed
Magnesium 325mg 33mg Sunflower seed
Phosphorus 660mg 129mg Sunflower seed
Potassium 645mg 332mg Sunflower seed
Sodium 9mg 25mg Sunflower seed
Zinc 5mg 1mg Sunflower seed
Copper 1.8mg 0.402mg Sunflower seed
Vitamin A 50IU 333IU Broad bean
Vitamin E 35.17mg 1.16mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 3.7mg Broad bean
Vitamin B1 1.48mg 0.133mg Sunflower seed
Vitamin B2 0.355mg 0.29mg Sunflower seed
Vitamin B3 8.335mg 2.249mg Sunflower seed
Vitamin B5 1.13mg 0.225mg Sunflower seed
Vitamin B6 1.345mg 0.104mg Sunflower seed
Folate 227µg 148µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 40.9µg Broad bean
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.118g Broad bean
Monounsaturated Fat 18.528g 0.104g Sunflower seed
Polyunsaturated fat 23.137g 0.342g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
37
Broad bean
Mineral Summary Score
191
Sunflower seed
43
Broad bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
48%
Broad bean
Carbohydrates
20%
Sunflower seed
18%
Broad bean
Fats
238%
Sunflower seed
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 6.59g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 59)
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 Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 4.337g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.