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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +420%
Contains more Iron +172%
Contains more Magnesium +221.8%
Contains more Phosphorus +560%
Contains more Potassium +110.1%
Contains less Sodium -30.8%
Contains more Zinc +461.8%
Contains more Copper +405.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +420%
Contains more Iron +172%
Contains more Magnesium +221.8%
Contains more Phosphorus +560%
Contains more Potassium +110.1%
Contains less Sodium -30.8%
Contains more Zinc +461.8%
Contains more Copper +405.6%

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 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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Navy bean Opinion
Net carbs 11.4g 13.05g Navy bean
Protein 20.78g 6.15g Sunflower seed
Fats 51.46g 0.7g Sunflower seed
Carbs 20g 13.05g Sunflower seed
Calories 584kcal 67kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Navy bean
Fiber 8.6g g Sunflower seed
Calcium 78mg 15mg Sunflower seed
Iron 5.25mg 1.93mg Sunflower seed
Magnesium 325mg 101mg Sunflower seed
Phosphorus 660mg 100mg Sunflower seed
Potassium 645mg 307mg Sunflower seed
Sodium 9mg 13mg Sunflower seed
Zinc 5mg 0.89mg Sunflower seed
Copper 1.8mg 0.356mg Sunflower seed
Vitamin A 50IU 4IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 18.8mg Navy bean
Vitamin B1 1.48mg 0.39mg Sunflower seed
Vitamin B2 0.355mg 0.215mg Sunflower seed
Vitamin B3 8.335mg 1.22mg Sunflower seed
Vitamin B5 1.13mg 0.825mg Sunflower seed
Vitamin B6 1.345mg 0.191mg Sunflower seed
Folate 227µg 132µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.064mg Sunflower seed
Threonine 0.928mg 0.258mg Sunflower seed
Isoleucine 1.139mg 0.273mg Sunflower seed
Leucine 1.659mg 0.442mg Sunflower seed
Lysine 0.937mg 0.35mg Sunflower seed
Methionine 0.494mg 0.064mg Sunflower seed
Phenylalanine 1.169mg 0.31mg Sunflower seed
Valine 1.315mg 0.316mg Sunflower seed
Histidine 0.632mg 0.172mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.085g Navy bean
Monounsaturated Fat 18.528g 0.052g Sunflower seed
Polyunsaturated fat 23.137g 0.407g Sunflower seed

Which food is preferable for your diet?

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

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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

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)

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.