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  6. Sunflower seeds vs. Fava beans

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

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How are sunflower seeds and fava beans different?

  • Sunflower seeds have 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 for sunflower seeds is 234% higher.
  • Sunflower seeds contain 20 times more selenium than fava beans. While sunflower seeds contain 53µg of selenium, fava beans contain only 2.6µg.
  • Sunflower seeds have a lower glycemic index (20) than fava beans (79).

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

Infographic

Sunflower seeds 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.
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +250%
Contains more CopperCopper +595%
Contains more ZincZinc +395%
Contains more PhosphorusPhosphorus +428%
Contains more ManganeseManganese +363.2%
Contains more SeleniumSelenium +1938.5%
Contains less SodiumSodium -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.
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +1425.8%
Contains more Vitamin B2Vitamin B2 +298.9%
Contains more Vitamin B3Vitamin B3 +1072.3%
Contains more Vitamin B5Vitamin B5 +619.7%
Contains more Vitamin B6Vitamin B6 +1768.1%
Contains more FolateFolate +118.3%
Contains more CholineCholine +80.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +173.4%
Contains more FatsFats +12765%
Contains more OtherOther +274.1%
Contains more WaterWater +1412.5%
~equal in Carbs ~19.65g

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +23353.2%
Contains more Poly. FatPolyunsaturated fat +14007.9%
Contains less Sat. FatSaturated 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 seeds 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 seeds Fava beans DV% diff.
Vitamin E 35.17mg 0.02mg 234%
Copper 1.8mg 0.259mg 171%
Polyunsaturated fat 23.137g 0.164g 153%
Vitamin B1 1.48mg 0.097mg 115%
Vitamin B6 1.345mg 0.072mg 98%
Selenium 53µg 2.6µg 92%
Fats 51.46g 0.4g 79%
Phosphorus 660mg 125mg 76%
Magnesium 325mg 43mg 67%
Manganese 1.95mg 0.421mg 66%
Vitamin B3 8.335mg 0.711mg 48%
Iron 5.25mg 1.5mg 47%
Monounsaturated fat 18.528g 0.079g 46%
Zinc 5mg 1.01mg 36%
Folate 227µg 104µg 31%
Protein 20.78g 7.6g 26%
Calories 584kcal 110kcal 24%
Vitamin B2 0.355mg 0.089mg 20%
Saturated fat 4.455g 0.066g 20%
Vitamin B5 1.13mg 0.157mg 19%
Fiber 8.6g 5.4g 13%
Potassium 645mg 268mg 11%
Calcium 78mg 36mg 4%
Choline 55.1mg 30.6mg 4%
Vitamin K 0µg 2.9µg 2%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 14.25g N/A
Carbs 20g 19.65g 0%
Sugar 2.62g 1.82g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.072mg 0%
Threonine 0.928mg 0.27mg 0%
Isoleucine 1.139mg 0.306mg 0%
Leucine 1.659mg 0.572mg 0%
Lysine 0.937mg 0.486mg 0%
Methionine 0.494mg 0.062mg 0%
Phenylalanine 1.169mg 0.321mg 0%
Valine 1.315mg 0.338mg 0%
Histidine 0.632mg 0.193mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
14%
Fava beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.