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  6. Sunflower seeds vs. French beans

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 from 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
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 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% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +1566.7%
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 Opinion
Calories 584kcal 129kcal Sunflower seeds
Protein 20.78g 7.05g Sunflower seeds
Fats 51.46g 0.76g Sunflower seeds
Vitamin C 1.4mg 1.2mg Sunflower seeds
Net carbs 11.4g 14.62g French beans
Carbs 20g 24.02g French beans
Magnesium 325mg 56mg Sunflower seeds
Calcium 78mg 63mg Sunflower seeds
Potassium 645mg 370mg Sunflower seeds
Iron 5.25mg 1.08mg Sunflower seeds
Sugar 2.62g French beans
Fiber 8.6g 9.4g French beans
Copper 1.8mg 0.115mg Sunflower seeds
Zinc 5mg 0.64mg Sunflower seeds
Phosphorus 660mg 102mg Sunflower seeds
Sodium 9mg 6mg French beans
Vitamin A 50IU 3IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.382mg Sunflower seeds
Selenium 53µg 1.2µg Sunflower seeds
Vitamin B1 1.48mg 0.13mg Sunflower seeds
Vitamin B2 0.355mg 0.062mg Sunflower seeds
Vitamin B3 8.335mg 0.546mg Sunflower seeds
Vitamin B5 1.13mg 0.222mg Sunflower seeds
Vitamin B6 1.345mg 0.105mg Sunflower seeds
Folate 227µg 75µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.083g French beans
Monounsaturated Fat 18.528g 0.052g Sunflower seeds
Polyunsaturated fat 23.137g 0.453g Sunflower seeds
Tryptophan 0.348mg 0.083mg Sunflower seeds
Threonine 0.928mg 0.297mg Sunflower seeds
Isoleucine 1.139mg 0.311mg Sunflower seeds
Leucine 1.659mg 0.563mg Sunflower seeds
Lysine 0.937mg 0.484mg Sunflower seeds
Methionine 0.494mg 0.106mg Sunflower seeds
Phenylalanine 1.169mg 0.381mg Sunflower seeds
Valine 1.315mg 0.369mg Sunflower seeds
Histidine 0.632mg 0.196mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

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.