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  6. Sunflower seed vs. Kidney beans

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

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The main differences between Sunflower seed and Kidney beans

  • Sunflower seed is 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 seed is 234% higher.
  • Sunflower seed contains 48 times more Selenium than Kidney beans. Sunflower seed contains 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 seed 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.
Sunflower seed
Sunflower seed
9
:
1
Kidney beans
Kidney beans
Contains more Calcium +122.9%
Contains more Iron +136.5%
Contains more Magnesium +673.8%
Contains more Phosphorus +378.3%
Contains more Potassium +59.3%
Contains more Zinc +400%
Contains more Copper +733.3%
Contains more Manganese +353.5%
Contains more Selenium +4718.2%
Contains less Sodium -88.9%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +122.9%
Contains more Iron +136.5%
Contains more Magnesium +673.8%
Contains more Phosphorus +378.3%
Contains more Potassium +59.3%
Contains more Zinc +400%
Contains more Copper +733.3%
Contains more Manganese +353.5%
Contains more Selenium +4718.2%
Contains less Sodium -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.
Sunflower seed
Sunflower seed
9
:
1
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +512.1%
Contains more Vitamin B3 +1342%
Contains more Vitamin B5 +413.6%
Contains more Vitamin B6 +1020.8%
Contains more Folate +74.6%
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +512.1%
Contains more Vitamin B3 +1342%
Contains more Vitamin B5 +413.6%
Contains more Vitamin B6 +1020.8%
Contains more Folate +74.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Kidney beans
Kidney beans
Contains more Protein +139.7%
Contains more Fats +10192%
Contains more Other +178%
Contains more Carbs +14%
Contains more Water +1315.2%
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
Kidney beans
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 Protein +139.7%
Contains more Fats +10192%
Contains more Other +178%
Contains more Carbs +14%
Contains more Water +1315.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +47407.7%
Contains more Polyunsaturated fat +8222.7%
Contains less Saturated Fat -98.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +47407.7%
Contains more Polyunsaturated fat +8222.7%
Contains less Saturated 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 seed 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 seed Kidney beans Opinion
Net carbs 11.4g 16.4g Kidney beans
Protein 20.78g 8.67g Sunflower seed
Fats 51.46g 0.5g Sunflower seed
Carbs 20g 22.8g Kidney beans
Calories 584kcal 127kcal Sunflower seed
Sugar 2.62g 0.32g Kidney beans
Fiber 8.6g 6.4g Sunflower seed
Calcium 78mg 35mg Sunflower seed
Iron 5.25mg 2.22mg Sunflower seed
Magnesium 325mg 42mg Sunflower seed
Phosphorus 660mg 138mg Sunflower seed
Potassium 645mg 405mg Sunflower seed
Sodium 9mg 1mg Kidney beans
Zinc 5mg 1mg Sunflower seed
Copper 1.8mg 0.216mg Sunflower seed
Manganese 1.95mg 0.43mg Sunflower seed
Selenium 53µg 1.1µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.03mg Sunflower seed
Vitamin C 1.4mg 1.2mg Sunflower seed
Vitamin B1 1.48mg 0.16mg Sunflower seed
Vitamin B2 0.355mg 0.058mg Sunflower seed
Vitamin B3 8.335mg 0.578mg Sunflower seed
Vitamin B5 1.13mg 0.22mg Sunflower seed
Vitamin B6 1.345mg 0.12mg Sunflower seed
Folate 227µg 130µg Sunflower seed
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.348mg 0.104mg Sunflower seed
Threonine 0.928mg 0.319mg Sunflower seed
Isoleucine 1.139mg 0.41mg Sunflower seed
Leucine 1.659mg 0.736mg Sunflower seed
Lysine 0.937mg 0.607mg Sunflower seed
Methionine 0.494mg 0.113mg Sunflower seed
Phenylalanine 1.169mg 0.511mg Sunflower seed
Valine 1.315mg 0.5mg Sunflower seed
Histidine 0.632mg 0.238mg Sunflower seed
Saturated Fat 4.455g 0.073g Kidney beans
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.039g Sunflower seed
Polyunsaturated fat 23.137g 0.278g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
19%
Kidney beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

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. 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.