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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
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.
Contains more Calcium +95%
Contains more Iron +14.6%
Contains more Magnesium +296.3%
Contains more Phosphorus +450%
Contains more Potassium +91.4%
Contains more Zinc +75.4%
Contains more Copper +427.9%
Contains more Manganese +304.6%
Contains more Selenium +1792.9%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +95%
Contains more Iron +14.6%
Contains more Magnesium +296.3%
Contains more Phosphorus +450%
Contains more Potassium +91.4%
Contains more Zinc +75.4%
Contains more Copper +427.9%
Contains more Manganese +304.6%
Contains more Selenium +1792.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
0
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +155.3%
Contains more Fats +8772.4%
Contains more Other +107.5%
Contains more Water +1361.5%
Equal in Carbs - 20.69
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: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Protein +155.3%
Contains more Fats +8772.4%
Contains more Other +107.5%
Contains more Water +1361.5%
Equal in Carbs - 20.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +71161.5%
Contains more Polyunsaturated fat +9343.7%
Contains less Saturated Fat -97.8%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +71161.5%
Contains more Polyunsaturated fat +9343.7%
Contains less Saturated Fat -97.8%

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 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

All nutrients comparison - raw data values

Nutrient Sunflower seed Lablab Opinion
Net carbs 11.4g 20.69g Lablab
Protein 20.78g 8.14g Sunflower seed
Fats 51.46g 0.58g Sunflower seed
Carbs 20g 20.69g Lablab
Calories 584kcal 117kcal Sunflower seed
Sugar 2.62g Lablab
Fiber 8.6g Sunflower seed
Calcium 78mg 40mg Sunflower seed
Iron 5.25mg 4.58mg Sunflower seed
Magnesium 325mg 82mg Sunflower seed
Phosphorus 660mg 120mg Sunflower seed
Potassium 645mg 337mg Sunflower seed
Sodium 9mg 7mg Lablab
Zinc 5mg 2.85mg Sunflower seed
Copper 1.8mg 0.341mg Sunflower seed
Manganese 1.95mg 0.482mg Sunflower seed
Selenium 53µg 2.8µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.27mg Sunflower seed
Vitamin B2 0.355mg 0.037mg Sunflower seed
Vitamin B3 8.335mg 0.411mg Sunflower seed
Vitamin B5 1.13mg 0.316mg Sunflower seed
Vitamin B6 1.345mg 0.037mg Sunflower seed
Folate 227µg 4µg Sunflower seed
Tryptophan 0.348mg 0.068mg Sunflower seed
Threonine 0.928mg 0.315mg Sunflower seed
Isoleucine 1.139mg 0.39mg Sunflower seed
Leucine 1.659mg 0.691mg Sunflower seed
Lysine 0.937mg 0.556mg Sunflower seed
Methionine 0.494mg 0.065mg Sunflower seed
Phenylalanine 1.169mg 0.41mg Sunflower seed
Valine 1.315mg 0.422mg Sunflower seed
Histidine 0.632mg 0.233mg Sunflower seed
Saturated Fat 4.455g 0.099g Lablab
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.026g Sunflower seed
Polyunsaturated fat 23.137g 0.245g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Lablab
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
10%
Lablab
Minerals Daily Need Coverage Score
207%
Sunflower seed
59%
Lablab

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)

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.