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  6. Sunflower seed vs. Broad bean raw

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

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How are Sunflower seed and Broad bean raw different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, and Vitamin B3 than Broad bean raw.
  • Daily need coverage for Vitamin E from Sunflower seed is 227% higher.
  • Sunflower seed contains 66 times more Selenium than Broad bean raw. While Sunflower seed contains 53µg of Selenium, Broad bean raw 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 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
10
:
0
Broad bean raw
Broad bean raw
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%
Contains more Manganese +195%
Contains more Selenium +6525%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
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%
Contains more Manganese +195%
Contains more Selenium +6525%

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
7
:
3
Broad bean raw
Broad bean raw
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 +∞%
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%
Broad 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 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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Broad bean raw
Broad bean raw
Contains more Protein +162.4%
Contains more Fats +6949.3%
Contains more Carbs +13.4%
Contains more Other +170.5%
Contains more Water +1434.9%
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
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more Protein +162.4%
Contains more Fats +6949.3%
Contains more Carbs +13.4%
Contains more Other +170.5%
Contains more Water +1434.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Broad bean raw
Broad bean raw
Contains more Monounsaturated Fat +17715.4%
Contains more Polyunsaturated fat +6665.2%
Contains less Saturated Fat -97.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Contains more Monounsaturated Fat +17715.4%
Contains more Polyunsaturated fat +6665.2%
Contains less Saturated Fat -97.4%

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 Broad bean raw
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 raw 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
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
Manganese 1.95mg 0.661mg Sunflower seed
Selenium 53µg 0.8µg Sunflower seed
Vitamin A 50IU 333IU Broad bean raw
Vitamin A RAE 3µg 17µg Broad bean raw
Vitamin E 35.17mg 1.16mg Sunflower seed
Vitamin C 1.4mg 3.7mg Broad bean raw
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 K 0µg 40.9µg Broad bean raw
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 0.118g Broad bean raw
Omega-3 - EPA 0.014g Sunflower seed
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 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
37%
Broad bean raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
43%
Broad bean raw

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 raw
Broad bean raw is lower in Saturated Fat (difference - 4.337g)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $1)
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. Broad bean raw - 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.