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

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How are sunflower seeds and french beans different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, vitamin B3, and zinc than french beans.
  • Daily need coverage for copper for sunflower seeds is 187% higher.
  • Sunflower seeds contain 44 times more selenium than french beans. While sunflower seeds contain 53µg of selenium, french beans contains only 1.2µg.

Seeds, sunflower seed kernels, dried and Beans, french, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Sunflower seeds vs French beans infographic
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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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +480.4%
Contains more CalciumCalcium +23.8%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +386.1%
Contains more CopperCopper +1465.2%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +547.1%
Contains more ManganeseManganese +410.5%
Contains more SeleniumSelenium +4316.7%
Contains less SodiumSodium -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" 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1038.5%
Contains more Vitamin B2Vitamin B2 +472.6%
Contains more Vitamin B3Vitamin B3 +1426.6%
Contains more Vitamin B5Vitamin B5 +409%
Contains more Vitamin B6Vitamin B6 +1181%
Contains more FolateFolate +202.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +194.8%
Contains more FatsFats +6671.1%
Contains more OtherOther +89.4%
Contains more CarbsCarbs +20.1%
Contains more WaterWater +1307.4%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +35530.8%
Contains more Poly. FatPolyunsaturated fat +5007.5%
Contains less Sat. FatSaturated fat -98.1%

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 French beans
Rich in minerals 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
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds French beans DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.115mg 187%
Polyunsaturated fat 23.137g 0.453g 151%
Vitamin B1 1.48mg 0.13mg 113%
Vitamin B6 1.345mg 0.105mg 95%
Selenium 53µg 1.2µg 94%
Phosphorus 660mg 102mg 80%
Fats 51.46g 0.76g 78%
Manganese 1.95mg 0.382mg 68%
Magnesium 325mg 56mg 64%
Iron 5.25mg 1.08mg 52%
Vitamin B3 8.335mg 0.546mg 49%
Monounsaturated fat 18.528g 0.052g 46%
Zinc 5mg 0.64mg 40%
Folate 227µg 75µg 38%
Protein 20.78g 7.05g 27%
Vitamin B2 0.355mg 0.062mg 23%
Calories 584kcal 129kcal 23%
Saturated fat 4.455g 0.083g 20%
Vitamin B5 1.13mg 0.222mg 18%
Choline 55.1mg 10%
Potassium 645mg 370mg 8%
Fiber 8.6g 9.4g 3%
Calcium 78mg 63mg 2%
Carbs 20g 24.02g 1%
Vitamin C 1.4mg 1.2mg 0%
Net carbs 11.4g 14.62g N/A
Sugar 2.62g N/A
Sodium 9mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.083mg 0%
Threonine 0.928mg 0.297mg 0%
Isoleucine 1.139mg 0.311mg 0%
Leucine 1.659mg 0.563mg 0%
Lysine 0.937mg 0.484mg 0%
Methionine 0.494mg 0.106mg 0%
Phenylalanine 1.169mg 0.381mg 0%
Valine 1.315mg 0.369mg 0%
Histidine 0.632mg 0.196mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds French beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
12%
French beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
29%
French beans

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
French beans
French beans is lower in Saturated fat (difference - 4.372g)
Which food is cheaper?
French beans
French beans is cheaper (difference - $1.6)
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

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.