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  6. Sunflower seed vs. Great northern beans

Sunflower seed vs. Great northern beans — In-Depth Nutrition Comparison

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Differences between Sunflower seed 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 seed.
  • Sunflower seed's daily need coverage for Copper is 173% higher.
  • Great northern beans contains 13 times less Selenium than Sunflower seed. Sunflower seed contains 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.

Infographic

Sunflower seed vs Great northern 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.
Sunflower seed
Sunflower seed
9
:
1
Great northern beans
Great northern beans
Contains more Calcium +14.7%
Contains more Iron +146.5%
Contains more Magnesium +550%
Contains more Phosphorus +300%
Contains more Potassium +65%
Contains more Zinc +468.2%
Contains more Copper +628.7%
Contains more Manganese +276.4%
Contains more Selenium +1192.7%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Contains more Calcium +14.7%
Contains more Iron +146.5%
Contains more Magnesium +550%
Contains more Phosphorus +300%
Contains more Potassium +65%
Contains more Zinc +468.2%
Contains more Copper +628.7%
Contains more Manganese +276.4%
Contains more Selenium +1192.7%
Contains less Sodium -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.
Sunflower seed
Sunflower seed
10
:
0
Great northern beans
Great northern beans
Contains more Vitamin A +4900%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +501.7%
Contains more Vitamin B3 +1123.9%
Contains more Vitamin B5 +324.8%
Contains more Vitamin B6 +1049.6%
Contains more Folate +122.5%
Equal in Vitamin C - 1.3
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Contains more Vitamin A +4900%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +501.7%
Contains more Vitamin B3 +1123.9%
Contains more Vitamin B5 +324.8%
Contains more Vitamin B6 +1049.6%
Contains more Folate +122.5%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Great northern beans
Great northern beans
Contains more Protein +149.5%
Contains more Fats +11335.6%
Contains more Other +168.1%
Contains more Water +1358.8%
Equal in Carbs - 21.09
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more Protein +149.5%
Contains more Fats +11335.6%
Contains more Other +168.1%
Contains more Water +1358.8%
Equal in Carbs - 21.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Great northern beans
Great northern beans
Contains more Monounsaturated Fat +88128.6%
Contains more Polyunsaturated fat +12272.7%
Contains less Saturated Fat -96.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +88128.6%
Contains more Polyunsaturated fat +12272.7%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Great northern beans
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Great northern beans Opinion
Net carbs 11.4g 14.09g Great northern beans
Protein 20.78g 8.33g Sunflower seed
Fats 51.46g 0.45g Sunflower seed
Carbs 20g 21.09g Great northern beans
Calories 584kcal 118kcal Sunflower seed
Sugar 2.62g Great northern beans
Fiber 8.6g 7g Sunflower seed
Calcium 78mg 68mg Sunflower seed
Iron 5.25mg 2.13mg Sunflower seed
Magnesium 325mg 50mg Sunflower seed
Phosphorus 660mg 165mg Sunflower seed
Potassium 645mg 391mg Sunflower seed
Sodium 9mg 2mg Great northern beans
Zinc 5mg 0.88mg Sunflower seed
Copper 1.8mg 0.247mg Sunflower seed
Manganese 1.95mg 0.518mg Sunflower seed
Selenium 53µg 4.1µg Sunflower seed
Vitamin A 50IU 1IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 1.3mg Sunflower seed
Vitamin B1 1.48mg 0.158mg Sunflower seed
Vitamin B2 0.355mg 0.059mg Sunflower seed
Vitamin B3 8.335mg 0.681mg Sunflower seed
Vitamin B5 1.13mg 0.266mg Sunflower seed
Vitamin B6 1.345mg 0.117mg Sunflower seed
Folate 227µg 102µg Sunflower seed
Tryptophan 0.348mg 0.099mg Sunflower seed
Threonine 0.928mg 0.351mg Sunflower seed
Isoleucine 1.139mg 0.368mg Sunflower seed
Leucine 1.659mg 0.665mg Sunflower seed
Lysine 0.937mg 0.572mg Sunflower seed
Methionine 0.494mg 0.125mg Sunflower seed
Phenylalanine 1.169mg 0.451mg Sunflower seed
Valine 1.315mg 0.436mg Sunflower seed
Histidine 0.632mg 0.232mg Sunflower seed
Saturated Fat 4.455g 0.14g Great northern beans
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.021g Sunflower seed
Polyunsaturated fat 23.137g 0.187g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Great northern beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
16%
Great northern beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
44%
Great northern beans

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 4.315g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Great northern beans
Great northern 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.