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Sunflower seed vs Navy bean - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Navy bean

  • Navy bean has less Copper, Selenium, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Magnesium, Vitamin B3, Iron, and Zinc.
  • Sunflower seed's daily need coverage for Copper is 160% more.
  • Sunflower seed has 88 times more Selenium than Navy bean. Sunflower seed has 53µg of Selenium, while Navy bean has 0.6µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Beans, navy, mature seeds, sprouted, raw.

Infographic

Sunflower seed vs Navy bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +172%
Contains more Calcium +420%
Contains more Potassium +110.1%
Contains more Magnesium +221.8%
Contains more Copper +405.6%
Contains more Zinc +461.8%
Contains more Phosphorus +560%
Contains less Sodium -30.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +172%
Contains more Calcium +420%
Contains more Potassium +110.1%
Contains more Magnesium +221.8%
Contains more Copper +405.6%
Contains more Zinc +461.8%
Contains more Phosphorus +560%
Contains less Sodium -30.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1150%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +583.2%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +604.2%
Contains more Folate +72%
Contains more Vitamin C +1242.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +1150%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +583.2%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +604.2%
Contains more Folate +72%
Contains more Vitamin C +1242.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
35
Navy bean
Mineral Summary Score
191
Sunflower seed
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
37%
Navy bean
Carbohydrates
20%
Sunflower seed
13%
Navy bean
Fats
238%
Sunflower seed
3%
Navy bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 4.37g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Navy bean Opinion
Calories 584 67 Sunflower seed
Protein 20.78 6.15 Sunflower seed
Fats 51.46 0.7 Sunflower seed
Vitamin C 1.4 18.8 Navy bean
Carbs 20 13.05 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.93 Sunflower seed
Calcium 78 15 Sunflower seed
Potassium 645 307 Sunflower seed
Magnesium 325 101 Sunflower seed
Sugar 2.62 Navy bean
Fiber 8.6 Sunflower seed
Copper 1.8 0.356 Sunflower seed
Zinc 5 0.89 Sunflower seed
Starch
Phosphorus 660 100 Sunflower seed
Sodium 9 13 Sunflower seed
Vitamin A 50 4 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.39 Sunflower seed
Vitamin B2 0.355 0.215 Sunflower seed
Vitamin B3 8.335 1.22 Sunflower seed
Vitamin B5 1.13 0.825 Sunflower seed
Vitamin B6 1.345 0.191 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 132 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.085 Navy bean
Monounsaturated Fat 18.528 0.052 Sunflower seed
Polyunsaturated fat 23.137 0.407 Sunflower seed
Tryptophan 0.348 0.064 Sunflower seed
Threonine 0.928 0.258 Sunflower seed
Isoleucine 1.139 0.273 Sunflower seed
Leucine 1.659 0.442 Sunflower seed
Lysine 0.937 0.35 Sunflower seed
Methionine 0.494 0.064 Sunflower seed
Phenylalanine 1.169 0.31 Sunflower seed
Valine 1.315 0.316 Sunflower seed
Histidine 0.632 0.172 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.