Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Kidney beans raw

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

Compare

Summary of differences between Sunflower seeds and Kidney beans raw

  • Sunflower seeds have more Vitamin E, Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Manganese, and Vitamin B3, however, Kidney beans raw is higher in Fiber, and Folate.
  • Sunflower seeds covers your daily need of Vitamin E 233% more than Kidney beans raw.
  • Sunflower seeds have 17 times more Selenium than Kidney beans raw. While Sunflower seeds have 53µg of Selenium, Kidney beans raw 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 seeds vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +132.1%
Contains more CopperCopper +87.9%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +91%
Contains more SeleniumSelenium +1556.3%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +118%
Contains more IronIron +56.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15886.4%
Contains more Vitamin B1Vitamin B1 +179.8%
Contains more Vitamin B2Vitamin B2 +62.1%
Contains more Vitamin B3Vitamin B3 +304.6%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +238.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.6%
~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
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 FatsFats +6100%
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +200.1%
Contains more WaterWater +148.4%
Contains more OtherOther +26.4%

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 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated Fat +28850%
Contains more Poly. FatPolyunsaturated fat +4962.8%
Contains less Sat. FatSaturated Fat -97.3%

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 raw
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 seeds Kidney beans raw Opinion
Calories 584kcal 333kcal Sunflower seeds
Protein 20.78g 23.58g Kidney beans raw
Fats 51.46g 0.83g Sunflower seeds
Vitamin C 1.4mg 4.5mg Kidney beans raw
Net carbs 11.4g 35.11g Kidney beans raw
Carbs 20g 60.01g Kidney beans raw
Magnesium 325mg 140mg Sunflower seeds
Calcium 78mg 143mg Kidney beans raw
Potassium 645mg 1406mg Kidney beans raw
Iron 5.25mg 8.2mg Kidney beans raw
Sugar 2.62g 2.23g Kidney beans raw
Fiber 8.6g 24.9g Kidney beans raw
Copper 1.8mg 0.958mg Sunflower seeds
Zinc 5mg 2.79mg Sunflower seeds
Phosphorus 660mg 407mg Sunflower seeds
Sodium 9mg 24mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.22mg Sunflower seeds
Manganese 1.95mg 1.021mg Sunflower seeds
Selenium 53µg 3.2µg Sunflower seeds
Vitamin B1 1.48mg 0.529mg Sunflower seeds
Vitamin B2 0.355mg 0.219mg Sunflower seeds
Vitamin B3 8.335mg 2.06mg Sunflower seeds
Vitamin B5 1.13mg 0.78mg Sunflower seeds
Vitamin B6 1.345mg 0.397mg Sunflower seeds
Vitamin K 0µg 19µg Kidney beans raw
Folate 227µg 394µg Kidney beans raw
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.12g Kidney beans raw
Monounsaturated Fat 18.528g 0.064g Sunflower seeds
Polyunsaturated fat 23.137g 0.457g Sunflower seeds
Tryptophan 0.348mg 0.279mg Sunflower seeds
Threonine 0.928mg 0.992mg Kidney beans raw
Isoleucine 1.139mg 1.041mg Sunflower seeds
Leucine 1.659mg 1.882mg Kidney beans raw
Lysine 0.937mg 1.618mg Kidney beans raw
Methionine 0.494mg 0.355mg Sunflower seeds
Phenylalanine 1.169mg 1.275mg Kidney beans raw
Valine 1.315mg 1.233mg Sunflower seeds
Histidine 0.632mg 0.656mg Kidney beans raw
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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 15mg)
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 raw
Kidney beans raw is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 4.335g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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

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 raw - 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.