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Sunflower seed vs Lablab - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Lablab

  • Sunflower seed is richer than Lablab in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Folate, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Copper from Sunflower seed is 162% higher.
  • Sunflower seed contains 57 times more Folate than Lablab. Sunflower seed contains 227µg of Folate, while Lablab contains 4µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seed vs Lablab 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lablab
Contains more Iron +14.6%
Contains more Calcium +95%
Contains more Potassium +91.4%
Contains more Magnesium +296.3%
Contains more Copper +427.9%
Contains more Zinc +75.4%
Contains more Phosphorus +450%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains more Iron +14.6%
Contains more Calcium +95%
Contains more Potassium +91.4%
Contains more Magnesium +296.3%
Contains more Copper +427.9%
Contains more Zinc +75.4%
Contains more Phosphorus +450%
Contains less Sodium -22.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Lablab
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +448.1%
Contains more Vitamin B2 +859.5%
Contains more Vitamin B3 +1928%
Contains more Vitamin B5 +257.6%
Contains more Vitamin B6 +3535.1%
Contains more Folate +5575%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +448.1%
Contains more Vitamin B2 +859.5%
Contains more Vitamin B3 +1928%
Contains more Vitamin B5 +257.6%
Contains more Vitamin B6 +3535.1%
Contains more Folate +5575%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
10
Lablab
Mineral Summary Score
191
Sunflower seed
64
Lablab

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
49%
Lablab
Carbohydrates
20%
Sunflower seed
21%
Lablab
Fats
238%
Sunflower seed
3%
Lablab

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Lablab
Rich in minerals ok
Lower in glycemic index 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 4.356g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Lablab Opinion
Calories 584 117 Sunflower seed
Protein 20.78 8.14 Sunflower seed
Fats 51.46 0.58 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 20.69 Lablab
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.58 Sunflower seed
Calcium 78 40 Sunflower seed
Potassium 645 337 Sunflower seed
Magnesium 325 82 Sunflower seed
Sugar 2.62 Lablab
Fiber 8.6 Sunflower seed
Copper 1.8 0.341 Sunflower seed
Zinc 5 2.85 Sunflower seed
Starch
Phosphorus 660 120 Sunflower seed
Sodium 9 7 Lablab
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.27 Sunflower seed
Vitamin B2 0.355 0.037 Sunflower seed
Vitamin B3 8.335 0.411 Sunflower seed
Vitamin B5 1.13 0.316 Sunflower seed
Vitamin B6 1.345 0.037 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 4 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.099 Lablab
Monounsaturated Fat 18.528 0.026 Sunflower seed
Polyunsaturated fat 23.137 0.245 Sunflower seed
Tryptophan 0.348 0.068 Sunflower seed
Threonine 0.928 0.315 Sunflower seed
Isoleucine 1.139 0.39 Sunflower seed
Leucine 1.659 0.691 Sunflower seed
Lysine 0.937 0.556 Sunflower seed
Methionine 0.494 0.065 Sunflower seed
Phenylalanine 1.169 0.41 Sunflower seed
Valine 1.315 0.422 Sunflower seed
Histidine 0.632 0.233 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.