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  6. Sunflower seeds vs. Jelly bean

Sunflower seeds vs. Jelly bean — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and jelly bean

  • Sunflower seeds are richer than jelly bean in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index than jelly bean.

Food types used in this article are Seeds, sunflower seed kernels, dried and Candies, jellybeans.

Infographic

Sunflower seeds vs Jelly bean 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 1.4% 0.9% 3.3% 4.9% 9.3% 1.4% 1.7% 6.5% 4.6% 6%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +1643.2%
Contains more IronIron +3938.5%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +16400%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +4718.2%

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.
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 0% 0% 0% 0% 1% 2.5% 0.15% 0.54% 0.92% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36900%
Contains more Vitamin B2Vitamin B2 +3127.3%
Contains more Vitamin B3Vitamin B3 +104087.5%
Contains more Vitamin B5Vitamin B5 +12455.6%
Contains more Vitamin B6Vitamin B6 +33525%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Jelly bean DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.028mg 197%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.004mg 123%
Vitamin B6 1.345mg 0.004mg 103%
Selenium 53µg 1.1µg 94%
Phosphorus 660mg 4mg 94%
Manganese 1.95mg 0.035mg 83%
Fats 51.46g 0.05g 79%
Magnesium 325mg 2mg 77%
Iron 5.25mg 0.13mg 64%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0.008mg 52%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.05mg 45%
Protein 20.78g 0g 42%
Fiber 8.6g 0.2g 34%
Vitamin B2 0.355mg 0.011mg 26%
Carbs 20g 93.55g 25%
Vitamin B5 1.13mg 0.009mg 22%
Saturated fat 4.455g 0g 20%
Potassium 645mg 37mg 18%
Choline 55.1mg 0mg 10%
Calories 584kcal 375kcal 10%
Calcium 78mg 3mg 8%
Sodium 9mg 50mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 93.35g N/A
Sugar 2.62g 70g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
94% 6%
Protein: 0 g
Fats: 0.05 g
Carbs: 93.55 g
Water: 6.3 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +102820%
Contains more OtherOther +2930%
Contains more CarbsCarbs +367.8%
Contains more WaterWater +33.2%

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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. Jelly bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167991/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.