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Sunflower seed vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Kidney bean

  • Sunflower seed has more Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Manganese, and Vitamin B3, however Kidney bean is higher in Fiber, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Kidney bean.
  • Sunflower seed has 17 times more Selenium than Kidney bean. While Sunflower seed has 53µg of Selenium, Kidney bean has only 3.2µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Beans, kidney, all types, mature seeds, raw.

Infographic

Sunflower seed vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
5
:
3
Kidney bean
Kidney bean
Contains more Magnesium +132.1%
Contains more Phosphorus +62.2%
Contains less Sodium -62.5%
Contains more Zinc +79.2%
Contains more Copper +87.9%
Contains more Calcium +83.3%
Contains more Iron +56.2%
Contains more Potassium +118%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +132.1%
Contains more Phosphorus +62.2%
Contains less Sodium -62.5%
Contains more Zinc +79.2%
Contains more Copper +87.9%
Contains more Calcium +83.3%
Contains more Iron +56.2%
Contains more Potassium +118%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
7
:
3
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin B1 +179.8%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +238.8%
Contains more Vitamin C +221.4%
Contains more Folate +73.6%
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin B1 +179.8%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +238.8%
Contains more Vitamin C +221.4%
Contains more Folate +73.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Kidney bean
Kidney bean
Contains more Fats +6100%
Contains more Protein +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%
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 bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +6100%
Contains more Protein +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%
Contains less Saturated Fat -97.3%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Kidney bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Kidney bean Opinion
Net carbs 11.4g 35.11g Kidney bean
Protein 20.78g 23.58g Kidney bean
Fats 51.46g 0.83g Sunflower seed
Carbs 20g 60.01g Kidney bean
Calories 584kcal 333kcal Sunflower seed
Sugar 2.62g 2.23g Kidney bean
Fiber 8.6g 24.9g Kidney bean
Calcium 78mg 143mg Kidney bean
Iron 5.25mg 8.2mg Kidney bean
Magnesium 325mg 140mg Sunflower seed
Phosphorus 660mg 407mg Sunflower seed
Potassium 645mg 1406mg Kidney bean
Sodium 9mg 24mg Sunflower seed
Zinc 5mg 2.79mg Sunflower seed
Copper 1.8mg 0.958mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.22mg Sunflower seed
Vitamin C 1.4mg 4.5mg Kidney bean
Vitamin B1 1.48mg 0.529mg Sunflower seed
Vitamin B2 0.355mg 0.219mg Sunflower seed
Vitamin B3 8.335mg 2.06mg Sunflower seed
Vitamin B5 1.13mg 0.78mg Sunflower seed
Vitamin B6 1.345mg 0.397mg Sunflower seed
Folate 227µg 394µg Kidney bean
Vitamin K 0µg 19µg Kidney bean
Tryptophan 0.348mg 0.279mg Sunflower seed
Threonine 0.928mg 0.992mg Kidney bean
Isoleucine 1.139mg 1.041mg Sunflower seed
Leucine 1.659mg 1.882mg Kidney bean
Lysine 0.937mg 1.618mg Kidney bean
Methionine 0.494mg 0.355mg Sunflower seed
Phenylalanine 1.169mg 1.275mg Kidney bean
Valine 1.315mg 1.233mg Sunflower seed
Histidine 0.632mg 0.656mg Kidney bean
Saturated Fat 4.455g 0.12g Kidney bean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.064g Sunflower seed
Polyunsaturated fat 23.137g 0.457g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Kidney bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
156%
Sunflower seed
60%
Kidney bean
Minerals Daily Need Coverage Score
191%
Sunflower seed
143%
Kidney bean

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
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 bean
Kidney bean is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 4.335g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.