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Sunflower seeds vs. Lima beans — In-Depth Nutrition Comparison

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How are sunflower seeds and lima beans different?

  • Sunflower seeds are higher than lima beans in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than lima beans.
  • Sunflower seeds contain 20 times more vitamin B3 than lima beans. Sunflower seeds contain 8.335mg of vitamin B3, while lima beans contain 0.421mg.
  • Lima beans have a higher glycemic index (32) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Lima beans, large, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sunflower seeds vs Lima 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +27%
Contains more IronIron +119.7%
Contains more CopperCopper +666%
Contains more ZincZinc +426.3%
Contains more PhosphorusPhosphorus +494.6%
Contains more ManganeseManganese +277.9%
Contains more SeleniumSelenium +1077.8%
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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19438.9%
Contains more Vitamin B1Vitamin B1 +819.3%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +1879.8%
Contains more Vitamin B5Vitamin B5 +167.8%
Contains more Vitamin B6Vitamin B6 +735.4%
Contains more FolateFolate +173.5%
Contains more CholineCholine +69.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +166.4%
Contains more FatsFats +13442.1%
Contains more OtherOther +163.5%
Contains more WaterWater +1375.5%
~equal in Carbs ~20.88g

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +54394.1%
Contains more Poly. FatPolyunsaturated fat +13430.4%
Contains less Sat. FatSaturated fat -98%

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 Lima beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 seeds Lima beans DV% diff.
Vitamin E 35.17mg 0.18mg 233%
Copper 1.8mg 0.235mg 174%
Polyunsaturated fat 23.137g 0.171g 153%
Vitamin B1 1.48mg 0.161mg 110%
Vitamin B6 1.345mg 0.161mg 91%
Selenium 53µg 4.5µg 88%
Fats 51.46g 0.38g 79%
Phosphorus 660mg 111mg 78%
Magnesium 325mg 43mg 67%
Manganese 1.95mg 0.516mg 62%
Vitamin B3 8.335mg 0.421mg 49%
Monounsaturated fat 18.528g 0.034g 46%
Zinc 5mg 0.95mg 37%
Iron 5.25mg 2.39mg 36%
Folate 227µg 83µg 36%
Protein 20.78g 7.8g 26%
Vitamin B2 0.355mg 0.055mg 23%
Calories 584kcal 115kcal 23%
Saturated fat 4.455g 0.089g 20%
Vitamin B5 1.13mg 0.422mg 14%
Fiber 8.6g 7g 6%
Calcium 78mg 17mg 6%
Potassium 645mg 508mg 4%
Choline 55.1mg 32.5mg 4%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2µg 2%
Net carbs 11.4g 13.88g N/A
Carbs 20g 20.88g 0%
Sugar 2.62g 2.9g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.092mg 0%
Threonine 0.928mg 0.337mg 0%
Isoleucine 1.139mg 0.411mg 0%
Leucine 1.659mg 0.673mg 0%
Lysine 0.937mg 0.523mg 0%
Methionine 0.494mg 0.099mg 0%
Phenylalanine 1.169mg 0.449mg 0%
Valine 1.315mg 0.469mg 0%
Histidine 0.632mg 0.238mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Lima 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
16%
Lima beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
41%
Lima beans

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
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 contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Lima beans
Lima beans is lower in Saturated fat (difference - 4.366g)
Which food is cheaper?
Lima beans
Lima beans is cheaper (difference - $0.4)
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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.