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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 from Sunflower seeds is 234% higher.
  • Sunflower seeds contain 20 times more Selenium than Fava beans. While Sunflower seeds contain 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 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% 3% 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% 0.9% 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 +233.3%
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 Opinion
Calories 584kcal 110kcal Sunflower seeds
Protein 20.78g 7.6g Sunflower seeds
Fats 51.46g 0.4g Sunflower seeds
Vitamin C 1.4mg 0.3mg Sunflower seeds
Net carbs 11.4g 14.25g Fava beans
Carbs 20g 19.65g Sunflower seeds
Magnesium 325mg 43mg Sunflower seeds
Calcium 78mg 36mg Sunflower seeds
Potassium 645mg 268mg Sunflower seeds
Iron 5.25mg 1.5mg Sunflower seeds
Sugar 2.62g 1.82g Fava beans
Fiber 8.6g 5.4g Sunflower seeds
Copper 1.8mg 0.259mg Sunflower seeds
Zinc 5mg 1.01mg Sunflower seeds
Phosphorus 660mg 125mg Sunflower seeds
Sodium 9mg 5mg Fava beans
Vitamin A 50IU 15IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg 0.02mg Sunflower seeds
Manganese 1.95mg 0.421mg Sunflower seeds
Selenium 53µg 2.6µg Sunflower seeds
Vitamin B1 1.48mg 0.097mg Sunflower seeds
Vitamin B2 0.355mg 0.089mg Sunflower seeds
Vitamin B3 8.335mg 0.711mg Sunflower seeds
Vitamin B5 1.13mg 0.157mg Sunflower seeds
Vitamin B6 1.345mg 0.072mg Sunflower seeds
Vitamin K 0µg 2.9µg Fava beans
Folate 227µg 104µg Sunflower seeds
Choline 55.1mg 30.6mg Sunflower seeds
Saturated Fat 4.455g 0.066g Fava beans
Monounsaturated Fat 18.528g 0.079g Sunflower seeds
Polyunsaturated fat 23.137g 0.164g Sunflower seeds
Tryptophan 0.348mg 0.072mg Sunflower seeds
Threonine 0.928mg 0.27mg Sunflower seeds
Isoleucine 1.139mg 0.306mg Sunflower seeds
Leucine 1.659mg 0.572mg Sunflower seeds
Lysine 0.937mg 0.486mg Sunflower seeds
Methionine 0.494mg 0.062mg Sunflower seeds
Phenylalanine 1.169mg 0.321mg Sunflower seeds
Valine 1.315mg 0.338mg Sunflower seeds
Histidine 0.632mg 0.193mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

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.