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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
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 +110.8%
Contains more Iron +409.7%
Contains more Magnesium +1200%
Contains more Phosphorus +1636.8%
Contains more Potassium +205.7%
Contains more Zinc +1983.3%
Contains more Copper +2508.7%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +110.8%
Contains more Iron +409.7%
Contains more Magnesium +1200%
Contains more Phosphorus +1636.8%
Contains more Potassium +205.7%
Contains more Zinc +1983.3%
Contains more Copper +2508.7%
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 A +1280%
Contains more Vitamin C +771.4%
Contains more Vitamin K +∞%
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +1280%
Contains more Vitamin C +771.4%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Green bean Opinion
Net carbs 11.4g 4.27g Sunflower seed
Protein 20.78g 1.83g Sunflower seed
Fats 51.46g 0.22g Sunflower seed
Carbs 20g 6.97g Sunflower seed
Calories 584kcal 31kcal Sunflower seed
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar 2.62g 3.26g Sunflower seed
Fiber 8.6g 2.7g Sunflower seed
Calcium 78mg 37mg Sunflower seed
Iron 5.25mg 1.03mg Sunflower seed
Magnesium 325mg 25mg Sunflower seed
Phosphorus 660mg 38mg Sunflower seed
Potassium 645mg 211mg Sunflower seed
Sodium 9mg 6mg Green bean
Zinc 5mg 0.24mg Sunflower seed
Copper 1.8mg 0.069mg Sunflower seed
Vitamin A 50IU 690IU Green bean
Vitamin E 35.17mg 0.41mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 12.2mg Green bean
Vitamin B1 1.48mg 0.082mg Sunflower seed
Vitamin B2 0.355mg 0.104mg Sunflower seed
Vitamin B3 8.335mg 0.734mg Sunflower seed
Vitamin B5 1.13mg 0.225mg Sunflower seed
Vitamin B6 1.345mg 0.141mg Sunflower seed
Folate 227µg 33µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 43µg Green bean
Tryptophan 0.348mg 0.019mg Sunflower seed
Threonine 0.928mg 0.079mg Sunflower seed
Isoleucine 1.139mg 0.066mg Sunflower seed
Leucine 1.659mg 0.112mg Sunflower seed
Lysine 0.937mg 0.088mg Sunflower seed
Methionine 0.494mg 0.022mg Sunflower seed
Phenylalanine 1.169mg 0.067mg Sunflower seed
Valine 1.315mg 0.09mg Sunflower seed
Histidine 0.632mg 0.034mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.05g Green bean
Monounsaturated Fat 18.528g 0.01g Sunflower seed
Polyunsaturated fat 23.137g 0.113g Sunflower seed

Which food is preferable for your diet?

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

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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
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

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)

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.