Sunflower seeds vs. Great northern beans — In-Depth Nutrition Comparison
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Differences between sunflower seeds and great northern beans
- Great northern beans contains less copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, vitamin B3, iron, and zinc than sunflower seeds.
- Sunflower seeds' daily need coverage for copper is 173% higher.
- Great northern beans contains 13 times less selenium than sunflower seeds. Sunflower seeds contain 53µg of selenium, while great northern beans contains 4.1µg.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Beans, great northern, mature seeds, cooked, boiled, without salt.
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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.
Contains more MagnesiumMagnesium | +550% |
Contains more CalciumCalcium | +14.7% |
Contains more PotassiumPotassium | +65% |
Contains more IronIron | +146.5% |
Contains more CopperCopper | +628.7% |
Contains more ZincZinc | +468.2% |
Contains more PhosphorusPhosphorus | +300% |
Contains more ManganeseManganese | +276.4% |
Contains more SeleniumSelenium | +1192.7% |
Contains less SodiumSodium | -77.8% |
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.
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +∞% |
Contains more Vitamin B1Vitamin B1 | +836.7% |
Contains more Vitamin B2Vitamin B2 | +501.7% |
Contains more Vitamin B3Vitamin B3 | +1123.9% |
Contains more Vitamin B5Vitamin B5 | +324.8% |
Contains more Vitamin B6Vitamin B6 | +1049.6% |
Contains more FolateFolate | +122.5% |
Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin E | 35.17mg | 234% | |
Copper | 1.8mg | 0.247mg | 173% |
Polyunsaturated fat | 23.137g | 0.187g | 153% |
Vitamin B1 | 1.48mg | 0.158mg | 110% |
Vitamin B6 | 1.345mg | 0.117mg | 94% |
Selenium | 53µg | 4.1µg | 89% |
Fats | 51.46g | 0.45g | 78% |
Phosphorus | 660mg | 165mg | 71% |
Magnesium | 325mg | 50mg | 65% |
Manganese | 1.95mg | 0.518mg | 62% |
Vitamin B3 | 8.335mg | 0.681mg | 48% |
Monounsaturated fat | 18.528g | 0.021g | 46% |
Iron | 5.25mg | 2.13mg | 39% |
Zinc | 5mg | 0.88mg | 37% |
Folate | 227µg | 102µg | 31% |
Protein | 20.78g | 8.33g | 25% |
Vitamin B2 | 0.355mg | 0.059mg | 23% |
Calories | 584kcal | 118kcal | 23% |
Saturated fat | 4.455g | 0.14g | 20% |
Vitamin B5 | 1.13mg | 0.266mg | 17% |
Choline | 55.1mg | 10% | |
Potassium | 645mg | 391mg | 7% |
Fiber | 8.6g | 7g | 6% |
Calcium | 78mg | 68mg | 1% |
Vitamin C | 1.4mg | 1.3mg | 0% |
Carbs | 20g | 21.09g | 0% |
Net carbs | 11.4g | 14.09g | N/A |
Sugar | 2.62g | N/A | |
Sodium | 9mg | 2mg | 0% |
Vitamin A | 3µg | 0µg | 0% |
Tryptophan | 0.348mg | 0.099mg | 0% |
Threonine | 0.928mg | 0.351mg | 0% |
Isoleucine | 1.139mg | 0.368mg | 0% |
Leucine | 1.659mg | 0.665mg | 0% |
Lysine | 0.937mg | 0.572mg | 0% |
Methionine | 0.494mg | 0.125mg | 0% |
Phenylalanine | 1.169mg | 0.451mg | 0% |
Valine | 1.315mg | 0.436mg | 0% |
Histidine | 0.632mg | 0.232mg | 0% |
Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
8.33 g
Fats:
0.45 g
Carbs:
21.09 g
Water:
69 g
Other:
1.13 g
Contains more ProteinProtein | +149.5% |
Contains more FatsFats | +11335.6% |
Contains more OtherOther | +168.1% |
Contains more WaterWater | +1358.8% |
~equal in
Carbs
~21.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.14 g
Monounsaturated fat:
Mono. Fat
0.021 g
Polyunsaturated fat:
Poly. Fat
0.187 g
Contains more Mono. FatMonounsaturated fat | +88128.6% |
Contains more Poly. FatPolyunsaturated fat | +12272.7% |
Contains less Sat. FatSaturated fat | -96.9% |