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  6. Sunflower seeds vs. Broad bean raw

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

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How are sunflower seeds and broad bean raw different?

  • Sunflower seeds have 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 for sunflower seeds is 227% higher.
  • Sunflower seeds contain 66 times more selenium than broad bean raw. While sunflower seeds contain 53µg of selenium, broad bean raw contains only 0.8µg.
  • Sunflower seeds have a lower glycemic index (20) than broad bean raw (79).

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

Infographic

Sunflower seeds 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.
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +884.8%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +238.7%
Contains more CopperCopper +347.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +411.6%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +195%
Contains more SeleniumSelenium +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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +2931.9%
Contains more Vitamin B1Vitamin B1 +1012.8%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +270.6%
Contains more Vitamin B5Vitamin B5 +402.2%
Contains more Vitamin B6Vitamin B6 +1193.3%
Contains more FolateFolate +53.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +164.3%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Broad bean raw DV% diff.
Vitamin E 35.17mg 1.16mg 227%
Copper 1.8mg 0.402mg 155%
Polyunsaturated fat 23.137g 0.342g 152%
Vitamin B1 1.48mg 0.133mg 112%
Vitamin B6 1.345mg 0.104mg 95%
Selenium 53µg 0.8µg 95%
Fats 51.46g 0.73g 78%
Phosphorus 660mg 129mg 76%
Magnesium 325mg 33mg 70%
Manganese 1.95mg 0.661mg 56%
Monounsaturated fat 18.528g 0.104g 46%
Iron 5.25mg 1.55mg 46%
Vitamin B3 8.335mg 2.249mg 38%
Zinc 5mg 1mg 36%
Vitamin K 0µg 40.9µg 34%
Protein 20.78g 7.92g 26%
Calories 584kcal 88kcal 25%
Folate 227µg 148µg 20%
Saturated fat 4.455g 0.118g 20%
Vitamin B5 1.13mg 0.225mg 18%
Choline 55.1mg 10%
Potassium 645mg 332mg 9%
Vitamin B2 0.355mg 0.29mg 5%
Fiber 8.6g 7.5g 4%
Calcium 78mg 37mg 4%
Vitamin C 1.4mg 3.7mg 3%
Vitamin A 3µg 17µg 2%
Sodium 9mg 25mg 1%
Carbs 20g 17.63g 1%
Net carbs 11.4g 10.13g N/A
Sugar 2.62g 9.21g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 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
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 ProteinProtein +162.4%
Contains more FatsFats +6949.3%
Contains more CarbsCarbs +13.4%
Contains more OtherOther +170.5%
Contains more WaterWater +1434.9%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +17715.4%
Contains more Poly. FatPolyunsaturated fat +6665.2%
Contains less Sat. FatSaturated fat -97.4%

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. 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.