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  6. Sunflower seed vs. Fava beans

Sunflower seed vs. Fava beans — In-Depth Nutrition Comparison

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How are Sunflower seed and Fava beans different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Iron than Fava beans.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.
  • Sunflower seed contains 20 times more Selenium than Fava beans. While Sunflower seed contains 53µg of Selenium, Fava beans contains only 2.6µg.

Seeds, sunflower seed kernels, dried and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Sunflower seed vs Fava 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.
Sunflower seed
Sunflower seed
9
:
1
Fava beans
Fava beans
Contains more Calcium +116.7%
Contains more Iron +250%
Contains more Magnesium +655.8%
Contains more Phosphorus +428%
Contains more Potassium +140.7%
Contains more Zinc +395%
Contains more Copper +595%
Contains more Manganese +363.2%
Contains more Selenium +1938.5%
Contains less Sodium -44.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +116.7%
Contains more Iron +250%
Contains more Magnesium +655.8%
Contains more Phosphorus +428%
Contains more Potassium +140.7%
Contains more Zinc +395%
Contains more Copper +595%
Contains more Manganese +363.2%
Contains more Selenium +1938.5%
Contains less Sodium -44.4%

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.
Sunflower seed
Sunflower seed
9
:
1
Fava beans
Fava beans
Contains more Vitamin A +233.3%
Contains more Vitamin E +175750%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +1425.8%
Contains more Vitamin B2 +298.9%
Contains more Vitamin B3 +1072.3%
Contains more Vitamin B5 +619.7%
Contains more Vitamin B6 +1768.1%
Contains more Folate +118.3%
Contains more Vitamin K +∞%
Sunflower seed
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin A +233.3%
Contains more Vitamin E +175750%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +1425.8%
Contains more Vitamin B2 +298.9%
Contains more Vitamin B3 +1072.3%
Contains more Vitamin B5 +619.7%
Contains more Vitamin B6 +1768.1%
Contains more Folate +118.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Fava beans
Fava beans
Contains more Protein +173.4%
Contains more Fats +12765%
Contains more Other +274.1%
Contains more Water +1412.5%
Equal in Carbs - 19.65
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Protein +173.4%
Contains more Fats +12765%
Contains more Other +274.1%
Contains more Water +1412.5%
Equal in Carbs - 19.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +23353.2%
Contains more Polyunsaturated fat +14007.9%
Contains less Saturated Fat -98.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +23353.2%
Contains more Polyunsaturated fat +14007.9%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Fava beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Fava beans Opinion
Net carbs 11.4g 14.25g Fava beans
Protein 20.78g 7.6g Sunflower seed
Fats 51.46g 0.4g Sunflower seed
Carbs 20g 19.65g Sunflower seed
Calories 584kcal 110kcal Sunflower seed
Sugar 2.62g 1.82g Fava beans
Fiber 8.6g 5.4g Sunflower seed
Calcium 78mg 36mg Sunflower seed
Iron 5.25mg 1.5mg Sunflower seed
Magnesium 325mg 43mg Sunflower seed
Phosphorus 660mg 125mg Sunflower seed
Potassium 645mg 268mg Sunflower seed
Sodium 9mg 5mg Fava beans
Zinc 5mg 1.01mg Sunflower seed
Copper 1.8mg 0.259mg Sunflower seed
Manganese 1.95mg 0.421mg Sunflower seed
Selenium 53µg 2.6µg Sunflower seed
Vitamin A 50IU 15IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.02mg Sunflower seed
Vitamin C 1.4mg 0.3mg Sunflower seed
Vitamin B1 1.48mg 0.097mg Sunflower seed
Vitamin B2 0.355mg 0.089mg Sunflower seed
Vitamin B3 8.335mg 0.711mg Sunflower seed
Vitamin B5 1.13mg 0.157mg Sunflower seed
Vitamin B6 1.345mg 0.072mg Sunflower seed
Folate 227µg 104µg Sunflower seed
Vitamin K 0µg 2.9µg Fava beans
Tryptophan 0.348mg 0.072mg Sunflower seed
Threonine 0.928mg 0.27mg Sunflower seed
Isoleucine 1.139mg 0.306mg Sunflower seed
Leucine 1.659mg 0.572mg Sunflower seed
Lysine 0.937mg 0.486mg Sunflower seed
Methionine 0.494mg 0.062mg Sunflower seed
Phenylalanine 1.169mg 0.321mg Sunflower seed
Valine 1.315mg 0.338mg Sunflower seed
Histidine 0.632mg 0.193mg Sunflower seed
Saturated Fat 4.455g 0.066g Fava beans
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.079g Sunflower seed
Polyunsaturated fat 23.137g 0.164g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Fava beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
14%
Fava beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Fava beans
Fava beans is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 4.389g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.