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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 for 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% 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 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Kidney beans DV% diff.
Vitamin E 35.17mg 0.03mg 234%
Copper 1.8mg 0.216mg 176%
Polyunsaturated fat 23.137g 0.278g 152%
Vitamin B1 1.48mg 0.16mg 110%
Selenium 53µg 1.1µg 94%
Vitamin B6 1.345mg 0.12mg 94%
Fats 51.46g 0.5g 78%
Phosphorus 660mg 138mg 75%
Magnesium 325mg 42mg 67%
Manganese 1.95mg 0.43mg 66%
Vitamin B3 8.335mg 0.578mg 48%
Monounsaturated fat 18.528g 0.039g 46%
Iron 5.25mg 2.22mg 38%
Zinc 5mg 1mg 36%
Protein 20.78g 8.67g 24%
Folate 227µg 130µg 24%
Vitamin B2 0.355mg 0.058mg 23%
Calories 584kcal 127kcal 23%
Saturated fat 4.455g 0.073g 20%
Vitamin B5 1.13mg 0.22mg 18%
Fiber 8.6g 6.4g 9%
Potassium 645mg 405mg 7%
Vitamin K 0µg 8.4µg 7%
Calcium 78mg 35mg 4%
Choline 55.1mg 30.5mg 4%
Carbs 20g 22.8g 1%
Vitamin C 1.4mg 1.2mg 0%
Net carbs 11.4g 16.4g N/A
Sugar 2.62g 0.32g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.104mg 0%
Threonine 0.928mg 0.319mg 0%
Isoleucine 1.139mg 0.41mg 0%
Leucine 1.659mg 0.736mg 0%
Lysine 0.937mg 0.607mg 0%
Methionine 0.494mg 0.113mg 0%
Phenylalanine 1.169mg 0.511mg 0%
Valine 1.315mg 0.5mg 0%
Histidine 0.632mg 0.238mg 0%
Omega-3 - EPA 0.014g 0g 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
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%

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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.