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  6. Sunflower seeds vs. Lima bean

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

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How are Sunflower seeds and Lima bean different?

  • Sunflower seeds are higher than Lima bean in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Zinc.
  • Sunflower seeds covers your daily need of Vitamin E 233% more than Lima bean.
  • Sunflower seeds contain 20 times more Vitamin B3 than Lima bean. Sunflower seeds contain 8.335mg of Vitamin B3, while Lima bean contains 0.421mg.

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 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 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% 3% 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 bean
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 bean Opinion
Calories 584kcal 115kcal Sunflower seeds
Protein 20.78g 7.8g Sunflower seeds
Fats 51.46g 0.38g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 13.88g Lima bean
Carbs 20g 20.88g Lima bean
Magnesium 325mg 43mg Sunflower seeds
Calcium 78mg 17mg Sunflower seeds
Potassium 645mg 508mg Sunflower seeds
Iron 5.25mg 2.39mg Sunflower seeds
Sugar 2.62g 2.9g Sunflower seeds
Fiber 8.6g 7g Sunflower seeds
Copper 1.8mg 0.235mg Sunflower seeds
Zinc 5mg 0.95mg Sunflower seeds
Phosphorus 660mg 111mg Sunflower seeds
Sodium 9mg 2mg Lima bean
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.18mg Sunflower seeds
Manganese 1.95mg 0.516mg Sunflower seeds
Selenium 53µg 4.5µg Sunflower seeds
Vitamin B1 1.48mg 0.161mg Sunflower seeds
Vitamin B2 0.355mg 0.055mg Sunflower seeds
Vitamin B3 8.335mg 0.421mg Sunflower seeds
Vitamin B5 1.13mg 0.422mg Sunflower seeds
Vitamin B6 1.345mg 0.161mg Sunflower seeds
Vitamin K 0µg 2µg Lima bean
Folate 227µg 83µg Sunflower seeds
Choline 55.1mg 32.5mg Sunflower seeds
Saturated Fat 4.455g 0.089g Lima bean
Monounsaturated Fat 18.528g 0.034g Sunflower seeds
Polyunsaturated fat 23.137g 0.171g Sunflower seeds
Tryptophan 0.348mg 0.092mg Sunflower seeds
Threonine 0.928mg 0.337mg Sunflower seeds
Isoleucine 1.139mg 0.411mg Sunflower seeds
Leucine 1.659mg 0.673mg Sunflower seeds
Lysine 0.937mg 0.523mg Sunflower seeds
Methionine 0.494mg 0.099mg Sunflower seeds
Phenylalanine 1.169mg 0.449mg Sunflower seeds
Valine 1.315mg 0.469mg Sunflower seeds
Histidine 0.632mg 0.238mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

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

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 bean
Lima bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 4.366g)
Which food is cheaper?
Lima bean
Lima bean 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 bean - 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.