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  6. Sunflower seeds vs. Navy beans

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

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The main differences between Sunflower seeds and Navy beans

  • Sunflower seeds are 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 seeds is 234% higher.
  • Sunflower seeds contain 18 times more Selenium than Navy beans. Sunflower seeds contain 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 seeds 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +513.2%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +122.5%
Contains more CopperCopper +757.1%
Contains more ZincZinc +385.4%
Contains more PhosphorusPhosphorus +358.3%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +1727.6%
Contains less SodiumSodium -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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +55.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +524.5%
Contains more Vitamin B2Vitamin B2 +437.9%
Contains more Vitamin B3Vitamin B3 +1184.3%
Contains more Vitamin B5Vitamin B5 +324.8%
Contains more Vitamin B6Vitamin B6 +874.6%
Contains more FolateFolate +62.1%
Contains more CholineCholine +23.3%
Contains more Vitamin KVitamin K +∞%
~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
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 ProteinProtein +152.5%
Contains more FatsFats +8200%
Contains more OtherOther +134.9%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +1249%

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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated Fat +12947.9%
Contains more Poly. FatPolyunsaturated fat +4621.8%
Contains less Sat. FatSaturated Fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +575.7%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Navy beans Opinion
Calories 584kcal 140kcal Sunflower seeds
Protein 20.78g 8.23g Sunflower seeds
Fats 51.46g 0.62g Sunflower seeds
Vitamin C 1.4mg 0.9mg Sunflower seeds
Net carbs 11.4g 15.55g Navy beans
Carbs 20g 26.05g Navy beans
Magnesium 325mg 53mg Sunflower seeds
Calcium 78mg 69mg Sunflower seeds
Potassium 645mg 389mg Sunflower seeds
Iron 5.25mg 2.36mg Sunflower seeds
Sugar 2.62g 0.37g Navy beans
Fiber 8.6g 10.5g Navy beans
Copper 1.8mg 0.21mg Sunflower seeds
Zinc 5mg 1.03mg Sunflower seeds
Starch 15.4g Navy beans
Phosphorus 660mg 144mg Sunflower seeds
Sodium 9mg 0mg Navy beans
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.01mg Sunflower seeds
Manganese 1.95mg 0.527mg Sunflower seeds
Selenium 53µg 2.9µg Sunflower seeds
Vitamin B1 1.48mg 0.237mg Sunflower seeds
Vitamin B2 0.355mg 0.066mg Sunflower seeds
Vitamin B3 8.335mg 0.649mg Sunflower seeds
Vitamin B5 1.13mg 0.266mg Sunflower seeds
Vitamin B6 1.345mg 0.138mg Sunflower seeds
Vitamin K 0µg 0.6µg Navy beans
Folate 227µg 140µg Sunflower seeds
Choline 55.1mg 44.7mg Sunflower seeds
Saturated Fat 4.455g 0.098g Navy beans
Monounsaturated Fat 18.528g 0.142g Sunflower seeds
Polyunsaturated fat 23.137g 0.49g Sunflower seeds
Tryptophan 0.348mg 0.1mg Sunflower seeds
Threonine 0.928mg 0.289mg Sunflower seeds
Isoleucine 1.139mg 0.387mg Sunflower seeds
Leucine 1.659mg 0.7mg Sunflower seeds
Lysine 0.937mg 0.52mg Sunflower seeds
Methionine 0.494mg 0.111mg Sunflower seeds
Phenylalanine 1.169mg 0.471mg Sunflower seeds
Valine 1.315mg 0.504mg Sunflower seeds
Histidine 0.632mg 0.206mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
21%
Navy beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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 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 seeds - 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.