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Sunflower seed vs Lima bean - In-Depth Nutrition Comparison

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How are Sunflower seed and Lima bean different?

  • Sunflower seed is higher than Lima bean in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Zinc.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Lima bean.
  • Sunflower seed contains 20 times more Vitamin B3 than Lima bean. Sunflower seed contains 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 seed vs Lima bean 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
Contains more Calcium +358.8%
Contains more Iron +119.7%
Contains more Magnesium +655.8%
Contains more Phosphorus +494.6%
Contains more Potassium +27%
Contains more Zinc +426.3%
Contains more Copper +666%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 90% 31% 48% 45% 1% 26% 79%
Contains more Calcium +358.8%
Contains more Iron +119.7%
Contains more Magnesium +655.8%
Contains more Phosphorus +494.6%
Contains more Potassium +27%
Contains more Zinc +426.3%
Contains more Copper +666%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +19438.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +819.3%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1879.8%
Contains more Vitamin B5 +167.8%
Contains more Vitamin B6 +735.4%
Contains more Folate +173.5%
Contains more Vitamin K +∞%
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% 4% 0% 0% 41% 13% 8% 26% 38% 63% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +19438.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +819.3%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1879.8%
Contains more Vitamin B5 +167.8%
Contains more Vitamin B6 +735.4%
Contains more Folate +173.5%
Contains more Vitamin K +∞%

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 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 seed Lima bean Opinion
Net carbs 11.4g 13.88g Lima bean
Protein 20.78g 7.8g Sunflower seed
Fats 51.46g 0.38g Sunflower seed
Carbs 20g 20.88g Lima bean
Calories 584kcal 115kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 2.9g Sunflower seed
Fiber 8.6g 7g Sunflower seed
Calcium 78mg 17mg Sunflower seed
Iron 5.25mg 2.39mg Sunflower seed
Magnesium 325mg 43mg Sunflower seed
Phosphorus 660mg 111mg Sunflower seed
Potassium 645mg 508mg Sunflower seed
Sodium 9mg 2mg Lima bean
Zinc 5mg 0.95mg Sunflower seed
Copper 1.8mg 0.235mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.18mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.161mg Sunflower seed
Vitamin B2 0.355mg 0.055mg Sunflower seed
Vitamin B3 8.335mg 0.421mg Sunflower seed
Vitamin B5 1.13mg 0.422mg Sunflower seed
Vitamin B6 1.345mg 0.161mg Sunflower seed
Folate 227µg 83µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 2µg Lima bean
Tryptophan 0.348mg 0.092mg Sunflower seed
Threonine 0.928mg 0.337mg Sunflower seed
Isoleucine 1.139mg 0.411mg Sunflower seed
Leucine 1.659mg 0.673mg Sunflower seed
Lysine 0.937mg 0.523mg Sunflower seed
Methionine 0.494mg 0.099mg Sunflower seed
Phenylalanine 1.169mg 0.449mg Sunflower seed
Valine 1.315mg 0.469mg Sunflower seed
Histidine 0.632mg 0.238mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.089g Lima bean
Monounsaturated Fat 18.528g 0.034g Sunflower seed
Polyunsaturated fat 23.137g 0.171g Sunflower seed

Which food is preferable for your diet?

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

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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
16
Lima bean
Mineral Summary Score
191
Sunflower seed
40
Lima bean

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
47%
Lima bean
Carbohydrates
20%
Sunflower seed
21%
Lima bean
Fats
238%
Sunflower seed
2%
Lima bean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

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. 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.