Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Green beans

Sunflower seeds vs. Green beans — In-Depth Nutrition Comparison

Compare

How are sunflower seeds and green beans different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and folate than green beans.
  • Daily need coverage for vitamin E for sunflower seeds is 231% higher.
  • Sunflower seeds contain 265 times more selenium than green beans. While sunflower seeds contain 53µg of selenium, green beans contain only 0.2µg.

Seeds, sunflower seed kernels, dried and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sunflower seeds vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +341.8%
Contains more IronIron +707.7%
Contains more CopperCopper +3057.9%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +2175.9%
Contains more ManganeseManganese +584.2%
Contains more SeleniumSelenium +26400%
Contains less SodiumSodium -88.9%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +7545.7%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +266%
Contains more Vitamin B3Vitamin B3 +1257.5%
Contains more Vitamin B5Vitamin B5 +1427%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +587.9%
Contains more CholineCholine +226%
Contains more Vitamin CVitamin C +592.9%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Green beans DV% diff.
Vitamin E 35.17mg 0.46mg 231%
Copper 1.8mg 0.057mg 194%
Polyunsaturated fat 23.137g 0.145g 153%
Vitamin B1 1.48mg 0.074mg 117%
Vitamin B6 1.345mg 0.056mg 99%
Selenium 53µg 0.2µg 96%
Phosphorus 660mg 29mg 90%
Fats 51.46g 0.28g 79%
Magnesium 325mg 18mg 73%
Manganese 1.95mg 0.285mg 72%
Iron 5.25mg 0.65mg 58%
Folate 227µg 33µg 49%
Vitamin B3 8.335mg 0.614mg 48%
Monounsaturated fat 18.528g 0.011g 46%
Zinc 5mg 0.25mg 43%
Vitamin K 0µg 47.9µg 40%
Protein 20.78g 1.89g 38%
Calories 584kcal 35kcal 27%
Fiber 8.6g 3.2g 22%
Vitamin B5 1.13mg 0.074mg 21%
Saturated fat 4.455g 0.064g 20%
Vitamin B2 0.355mg 0.097mg 20%
Potassium 645mg 146mg 15%
Vitamin C 1.4mg 9.7mg 9%
Choline 55.1mg 16.9mg 7%
Carbs 20g 7.88g 4%
Vitamin A 3µg 32µg 3%
Calcium 78mg 44mg 3%
Net carbs 11.4g 4.68g N/A
Sugar 2.62g 3.63g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.348mg 0.02mg 0%
Threonine 0.928mg 0.082mg 0%
Isoleucine 1.139mg 0.069mg 0%
Leucine 1.659mg 0.116mg 0%
Lysine 0.937mg 0.091mg 0%
Methionine 0.494mg 0.023mg 0%
Phenylalanine 1.169mg 0.069mg 0%
Valine 1.315mg 0.093mg 0%
Histidine 0.632mg 0.035mg 0%
Omega-3 - EPA 0.014g 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +999.5%
Contains more FatsFats +18278.6%
Contains more CarbsCarbs +153.8%
Contains more OtherOther +315.1%
Contains more WaterWater +1786.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +168336.4%
Contains more Poly. FatPolyunsaturated fat +15856.6%
Contains less Sat. FatSaturated fat -98.6%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Green beans
Green beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Green beans
Green beans vs Navy bean raw
Navy bean raw
Green beans
Green beans vs Artichoke
Artichoke

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.