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  6. Sunflower seeds vs. Kidney beans raw

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

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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 cover your daily need for 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% 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 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Kidney beans raw DV% diff.
Vitamin E 35.17mg 0.22mg 233%
Polyunsaturated fat 23.137g 0.457g 151%
Copper 1.8mg 0.958mg 94%
Selenium 53µg 3.2µg 91%
Vitamin B1 1.48mg 0.529mg 79%
Fats 51.46g 0.83g 78%
Vitamin B6 1.345mg 0.397mg 73%
Fiber 8.6g 24.9g 65%
Monounsaturated fat 18.528g 0.064g 46%
Magnesium 325mg 140mg 44%
Folate 227µg 394µg 42%
Manganese 1.95mg 1.021mg 40%
Vitamin B3 8.335mg 2.06mg 39%
Iron 5.25mg 8.2mg 37%
Phosphorus 660mg 407mg 36%
Potassium 645mg 1406mg 22%
Zinc 5mg 2.79mg 20%
Saturated fat 4.455g 0.12g 20%
Vitamin K 0µg 19µg 16%
Calories 584kcal 333kcal 13%
Carbs 20g 60.01g 13%
Vitamin B2 0.355mg 0.219mg 10%
Choline 55.1mg 10%
Calcium 78mg 143mg 7%
Vitamin B5 1.13mg 0.78mg 7%
Protein 20.78g 23.58g 6%
Vitamin C 1.4mg 4.5mg 3%
Sodium 9mg 24mg 1%
Net carbs 11.4g 35.11g N/A
Sugar 2.62g 2.23g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.279mg 0%
Threonine 0.928mg 0.992mg 0%
Isoleucine 1.139mg 1.041mg 0%
Leucine 1.659mg 1.882mg 0%
Lysine 0.937mg 1.618mg 0%
Methionine 0.494mg 0.355mg 0%
Phenylalanine 1.169mg 1.275mg 0%
Valine 1.315mg 1.233mg 0%
Histidine 0.632mg 0.656mg 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
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%

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.