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  6. Sunflower seeds vs. Navy bean raw

Sunflower seeds vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and navy bean raw

  • Navy bean raw has less copper, selenium, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, vitamin B3, iron, and zinc.
  • Sunflower seeds' daily need coverage for copper is 160% more.
  • Sunflower seeds have 88 times more selenium than navy bean raw. Sunflower seeds have 53µg of selenium, while navy bean raw has 0.6µg.
  • Navy bean raw has a higher glycemic index than sunflower seeds.

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

Infographic

Sunflower seeds vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +221.8%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +110.1%
Contains more IronIron +172%
Contains more CopperCopper +405.6%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +377.9%
Contains more SeleniumSelenium +8733.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +279.5%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +583.2%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin B6Vitamin B6 +604.2%
Contains more FolateFolate +72%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Navy bean raw DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.356mg 160%
Polyunsaturated fat 23.137g 0.407g 152%
Selenium 53µg 0.6µg 95%
Vitamin B1 1.48mg 0.39mg 91%
Vitamin B6 1.345mg 0.191mg 89%
Phosphorus 660mg 100mg 80%
Fats 51.46g 0.7g 78%
Manganese 1.95mg 0.408mg 67%
Magnesium 325mg 101mg 53%
Monounsaturated fat 18.528g 0.052g 46%
Vitamin B3 8.335mg 1.22mg 44%
Iron 5.25mg 1.93mg 42%
Zinc 5mg 0.89mg 37%
Fiber 8.6g 34%
Protein 20.78g 6.15g 29%
Calories 584kcal 67kcal 26%
Folate 227µg 132µg 24%
Saturated fat 4.455g 0.085g 20%
Vitamin C 1.4mg 18.8mg 19%
Vitamin B2 0.355mg 0.215mg 11%
Potassium 645mg 307mg 10%
Choline 55.1mg 10%
Calcium 78mg 15mg 6%
Vitamin B5 1.13mg 0.825mg 6%
Carbs 20g 13.05g 2%
Net carbs 11.4g 13.05g N/A
Sugar 2.62g N/A
Sodium 9mg 13mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.064mg 0%
Threonine 0.928mg 0.258mg 0%
Isoleucine 1.139mg 0.273mg 0%
Leucine 1.659mg 0.442mg 0%
Lysine 0.937mg 0.35mg 0%
Methionine 0.494mg 0.064mg 0%
Phenylalanine 1.169mg 0.31mg 0%
Valine 1.315mg 0.316mg 0%
Histidine 0.632mg 0.172mg 0%
Omega-3 - EPA 0.014g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +237.9%
Contains more FatsFats +7251.4%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +218.9%
Contains more WaterWater +1573.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +35530.8%
Contains more Poly. FatPolyunsaturated fat +5584.8%
Contains less Sat. FatSaturated fat -98.1%

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 bean raw - 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.