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Sunflower seed vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Navy beans

  • Sunflower seed is richer than Navy beans in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Iron.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.
  • Sunflower seed contains 18 times more Selenium than Navy beans. Sunflower seed contains 53µg of Selenium, while Navy beans contains 2.9µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seed vs Navy 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.
Contains more Calcium +13%
Contains more Iron +122.5%
Contains more Magnesium +513.2%
Contains more Phosphorus +358.3%
Contains more Potassium +65.8%
Contains more Zinc +385.4%
Contains more Copper +757.1%
Contains more Manganese +270%
Contains more Selenium +1727.6%
Contains less Sodium -100%
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 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +13%
Contains more Iron +122.5%
Contains more Magnesium +513.2%
Contains more Phosphorus +358.3%
Contains more Potassium +65.8%
Contains more Zinc +385.4%
Contains more Copper +757.1%
Contains more Manganese +270%
Contains more Selenium +1727.6%
Contains less Sodium -100%

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 +351600%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +524.5%
Contains more Vitamin B2 +437.9%
Contains more Vitamin B3 +1184.3%
Contains more Vitamin B5 +324.8%
Contains more Vitamin B6 +874.6%
Contains more Folate +62.1%
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 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +351600%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +524.5%
Contains more Vitamin B2 +437.9%
Contains more Vitamin B3 +1184.3%
Contains more Vitamin B5 +324.8%
Contains more Vitamin B6 +874.6%
Contains more Folate +62.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +152.5%
Contains more Fats +8200%
Contains more Other +134.9%
Contains more Carbs +30.3%
Contains more Water +1249%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +152.5%
Contains more Fats +8200%
Contains more Other +134.9%
Contains more Carbs +30.3%
Contains more Water +1249%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12947.9%
Contains more Polyunsaturated fat +4621.8%
Contains less Saturated Fat -97.8%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +12947.9%
Contains more Polyunsaturated fat +4621.8%
Contains less Saturated Fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +575.7%
Contains more Starch +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +575.7%
Contains more Starch +∞%

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 Navy beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Navy beans Opinion
Net carbs 11.4g 15.55g Navy beans
Protein 20.78g 8.23g Sunflower seed
Fats 51.46g 0.62g Sunflower seed
Carbs 20g 26.05g Navy beans
Calories 584kcal 140kcal Sunflower seed
Starch 15.4g Navy beans
Sugar 2.62g 0.37g Navy beans
Fiber 8.6g 10.5g Navy beans
Calcium 78mg 69mg Sunflower seed
Iron 5.25mg 2.36mg Sunflower seed
Magnesium 325mg 53mg Sunflower seed
Phosphorus 660mg 144mg Sunflower seed
Potassium 645mg 389mg Sunflower seed
Sodium 9mg 0mg Navy beans
Zinc 5mg 1.03mg Sunflower seed
Copper 1.8mg 0.21mg Sunflower seed
Manganese 1.95mg 0.527mg Sunflower seed
Selenium 53µg 2.9µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.01mg Sunflower seed
Vitamin C 1.4mg 0.9mg Sunflower seed
Vitamin B1 1.48mg 0.237mg Sunflower seed
Vitamin B2 0.355mg 0.066mg Sunflower seed
Vitamin B3 8.335mg 0.649mg Sunflower seed
Vitamin B5 1.13mg 0.266mg Sunflower seed
Vitamin B6 1.345mg 0.138mg Sunflower seed
Folate 227µg 140µg Sunflower seed
Vitamin K 0µg 0.6µg Navy beans
Tryptophan 0.348mg 0.1mg Sunflower seed
Threonine 0.928mg 0.289mg Sunflower seed
Isoleucine 1.139mg 0.387mg Sunflower seed
Leucine 1.659mg 0.7mg Sunflower seed
Lysine 0.937mg 0.52mg Sunflower seed
Methionine 0.494mg 0.111mg Sunflower seed
Phenylalanine 1.169mg 0.471mg Sunflower seed
Valine 1.315mg 0.504mg Sunflower seed
Histidine 0.632mg 0.206mg Sunflower seed
Saturated Fat 4.455g 0.098g Navy beans
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.142g Sunflower seed
Polyunsaturated fat 23.137g 0.49g Sunflower seed
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
20%
Navy beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 4.357g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.3)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.