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  6. Sunflower seeds vs. Kidney beans

Sunflower seeds vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between Sunflower seeds and Kidney beans

  • Sunflower seeds are richer than Kidney beans in Vitamin E, Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, Manganese, Vitamin B3, and Iron.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.
  • Sunflower seeds contain 48 times more Selenium than Kidney beans. Sunflower seeds contain 53µg of Selenium, while Kidney beans contains 1.1µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seeds vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +673.8%
Contains more CalciumCalcium +122.9%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +136.5%
Contains more CopperCopper +733.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +378.3%
Contains more ManganeseManganese +353.5%
Contains more SeleniumSelenium +4718.2%
Contains less SodiumSodium -88.9%

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% 3% 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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117133.3%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +512.1%
Contains more Vitamin B3Vitamin B3 +1342%
Contains more Vitamin B5Vitamin B5 +413.6%
Contains more Vitamin B6Vitamin B6 +1020.8%
Contains more FolateFolate +74.6%
Contains more CholineCholine +80.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +139.7%
Contains more FatsFats +10192%
Contains more OtherOther +178%
Contains more CarbsCarbs +14%
Contains more WaterWater +1315.2%

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +47407.7%
Contains more Poly. FatPolyunsaturated fat +8222.7%
Contains less Sat. FatSaturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Kidney beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Kidney beans Opinion
Calories 584kcal 127kcal Sunflower seeds
Protein 20.78g 8.67g Sunflower seeds
Fats 51.46g 0.5g Sunflower seeds
Vitamin C 1.4mg 1.2mg Sunflower seeds
Net carbs 11.4g 16.4g Kidney beans
Carbs 20g 22.8g Kidney beans
Magnesium 325mg 42mg Sunflower seeds
Calcium 78mg 35mg Sunflower seeds
Potassium 645mg 405mg Sunflower seeds
Iron 5.25mg 2.22mg Sunflower seeds
Sugar 2.62g 0.32g Kidney beans
Fiber 8.6g 6.4g Sunflower seeds
Copper 1.8mg 0.216mg Sunflower seeds
Zinc 5mg 1mg Sunflower seeds
Phosphorus 660mg 138mg Sunflower seeds
Sodium 9mg 1mg Kidney beans
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.03mg Sunflower seeds
Manganese 1.95mg 0.43mg Sunflower seeds
Selenium 53µg 1.1µg Sunflower seeds
Vitamin B1 1.48mg 0.16mg Sunflower seeds
Vitamin B2 0.355mg 0.058mg Sunflower seeds
Vitamin B3 8.335mg 0.578mg Sunflower seeds
Vitamin B5 1.13mg 0.22mg Sunflower seeds
Vitamin B6 1.345mg 0.12mg Sunflower seeds
Vitamin K 0µg 8.4µg Kidney beans
Folate 227µg 130µg Sunflower seeds
Choline 55.1mg 30.5mg Sunflower seeds
Saturated Fat 4.455g 0.073g Kidney beans
Monounsaturated Fat 18.528g 0.039g Sunflower seeds
Polyunsaturated fat 23.137g 0.278g Sunflower seeds
Tryptophan 0.348mg 0.104mg Sunflower seeds
Threonine 0.928mg 0.319mg Sunflower seeds
Isoleucine 1.139mg 0.41mg Sunflower seeds
Leucine 1.659mg 0.736mg Sunflower seeds
Lysine 0.937mg 0.607mg Sunflower seeds
Methionine 0.494mg 0.113mg Sunflower seeds
Phenylalanine 1.169mg 0.511mg Sunflower seeds
Valine 1.315mg 0.5mg Sunflower seeds
Histidine 0.632mg 0.238mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
19%
Kidney beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 4.382g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.4)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.