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

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Summary of differences between Sunflower seed and Kidney beans raw

  • Sunflower seed has 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 seed covers your daily need of Vitamin E 233% more than Kidney beans raw.
  • Sunflower seed has 17 times more Selenium than Kidney beans raw. While Sunflower seed has 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 seed 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.
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 Manganese +91%
Contains more Selenium +1556.3%
Contains more Calcium +83.3%
Contains more Iron +56.2%
Contains more Potassium +118%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 Manganese +91%
Contains more Selenium +1556.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 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
Contains more Fats +6100%
Contains more Protein +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%
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 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
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%
Contains less Saturated Fat -97.3%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed 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 seed Kidney beans raw Opinion
Net carbs 11.4g 35.11g Kidney beans raw
Protein 20.78g 23.58g Kidney beans raw
Fats 51.46g 0.83g Sunflower seed
Carbs 20g 60.01g Kidney beans raw
Calories 584kcal 333kcal Sunflower seed
Sugar 2.62g 2.23g Kidney beans raw
Fiber 8.6g 24.9g Kidney beans raw
Calcium 78mg 143mg Kidney beans raw
Iron 5.25mg 8.2mg Kidney beans raw
Magnesium 325mg 140mg Sunflower seed
Phosphorus 660mg 407mg Sunflower seed
Potassium 645mg 1406mg Kidney beans raw
Sodium 9mg 24mg Sunflower seed
Zinc 5mg 2.79mg Sunflower seed
Copper 1.8mg 0.958mg Sunflower seed
Manganese 1.95mg 1.021mg Sunflower seed
Selenium 53µg 3.2µg 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 beans raw
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 beans raw
Choline 55.1mg Sunflower seed
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.348mg 0.279mg Sunflower seed
Threonine 0.928mg 0.992mg Kidney beans raw
Isoleucine 1.139mg 1.041mg Sunflower seed
Leucine 1.659mg 1.882mg Kidney beans raw
Lysine 0.937mg 1.618mg Kidney beans raw
Methionine 0.494mg 0.355mg Sunflower seed
Phenylalanine 1.169mg 1.275mg Kidney beans raw
Valine 1.315mg 1.233mg Sunflower seed
Histidine 0.632mg 0.656mg Kidney beans raw
Saturated Fat 4.455g 0.12g Kidney beans raw
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 beans raw
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 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 seed
56%
Kidney beans raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
130%
Kidney beans raw

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 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 seed - 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.