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Sunflower seed vs Green bean - In-Depth Nutrition Comparison

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How are Sunflower seed and Green bean different?

  • Sunflower seed is higher than Green bean in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Manganese, Magnesium, Iron, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 232% more than Green bean.
  • Sunflower seed contains 88 times more Selenium than Green bean. Sunflower seed contains 53µg of Selenium, while Green bean contains 0.6µg.

Seeds, sunflower seed kernels, dried and Beans, snap, green, raw types were used in this article.

Infographic

Sunflower seed vs Green 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 +409.7%
Contains more Calcium +110.8%
Contains more Potassium +205.7%
Contains more Magnesium +1200%
Contains more Copper +2508.7%
Contains more Zinc +1983.3%
Contains more Phosphorus +1636.8%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +409.7%
Contains more Calcium +110.8%
Contains more Potassium +205.7%
Contains more Magnesium +1200%
Contains more Copper +2508.7%
Contains more Zinc +1983.3%
Contains more Phosphorus +1636.8%
Contains less Sodium -33.3%

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 E +8478%
Contains more Vitamin B1 +1704.9%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +1035.6%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +853.9%
Contains more Folate +587.9%
Contains more Vitamin C +771.4%
Contains more Vitamin A +1280%
Contains more Vitamin K +∞%
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 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin E +8478%
Contains more Vitamin B1 +1704.9%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +1035.6%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +853.9%
Contains more Folate +587.9%
Contains more Vitamin C +771.4%
Contains more Vitamin A +1280%
Contains more Vitamin K +∞%

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
27
Green bean
Mineral Summary Score
191
Sunflower seed
17
Green 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
11%
Green bean
Carbohydrates
20%
Sunflower seed
7%
Green bean
Fats
238%
Sunflower seed
1%
Green 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 Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 0.64g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.2)
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 contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 4.405g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)

All nutrients comparison - raw data values

Nutrient Sunflower seed Green bean Opinion
Calories 584 31 Sunflower seed
Protein 20.78 1.83 Sunflower seed
Fats 51.46 0.22 Sunflower seed
Vitamin C 1.4 12.2 Green bean
Carbs 20 6.97 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.03 Sunflower seed
Calcium 78 37 Sunflower seed
Potassium 645 211 Sunflower seed
Magnesium 325 25 Sunflower seed
Sugar 2.62 3.26 Sunflower seed
Fiber 8.6 2.7 Sunflower seed
Copper 1.8 0.069 Sunflower seed
Zinc 5 0.24 Sunflower seed
Starch 0.88 Green bean
Phosphorus 660 38 Sunflower seed
Sodium 9 6 Green bean
Vitamin A 50 690 Green bean
Vitamin E 35.17 0.41 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.082 Sunflower seed
Vitamin B2 0.355 0.104 Sunflower seed
Vitamin B3 8.335 0.734 Sunflower seed
Vitamin B5 1.13 0.225 Sunflower seed
Vitamin B6 1.345 0.141 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 43 Green bean
Folate 227 33 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.05 Green bean
Monounsaturated Fat 18.528 0.01 Sunflower seed
Polyunsaturated fat 23.137 0.113 Sunflower seed
Tryptophan 0.348 0.019 Sunflower seed
Threonine 0.928 0.079 Sunflower seed
Isoleucine 1.139 0.066 Sunflower seed
Leucine 1.659 0.112 Sunflower seed
Lysine 0.937 0.088 Sunflower seed
Methionine 0.494 0.022 Sunflower seed
Phenylalanine 1.169 0.067 Sunflower seed
Valine 1.315 0.09 Sunflower seed
Histidine 0.632 0.034 Sunflower seed
Fructose 1.39 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.