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  6. Sunflower seeds vs. Great northern beans

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.

Infographic

Sunflower seeds 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.
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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.
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 +∞%
~equal in Vitamin C ~1.3mg
~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
8% 21% 69%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
40% 6% 54%
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%

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 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 seeds Great northern beans 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Great northern 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
15%
Great northern beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
44%
Great northern 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?
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 seeds - 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.