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Sunflower seed vs Lupin Bean - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Lupin Bean

  • Sunflower seed has more Copper, Selenium, Vitamin B6, Vitamin B1, Vitamin B3, Phosphorus and Magnesium, however Lupin Bean has more Fiber, Folate and Manganese.
  • Sunflower seed's daily need coverage for Copper is 86% more.
  • Sunflower seed has 6 times more Selenium than Lupin Bean. Sunflower seed has 53µg of Selenium, while Lupin Bean has 8.2µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Lupins, mature seeds, raw.

Infographic

Sunflower seed vs Lupin 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 Iron +20.4%
Contains more Magnesium +64.1%
Contains more Copper +76.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Equal in Zinc - 4.75
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +20.4%
Contains more Magnesium +64.1%
Contains more Copper +76.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Equal in Zinc - 4.75

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 B1 +131.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +280.6%
Contains more Vitamin B5 +50.7%
Contains more Vitamin B6 +276.8%
Contains more Vitamin C +242.9%
Contains more Folate +56.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +280.6%
Contains more Vitamin B5 +50.7%
Contains more Vitamin B6 +276.8%
Contains more Vitamin C +242.9%
Contains more Folate +56.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
156
Sunflower seed
55
Lupin Bean
Mineral Summary Score
191
Sunflower seed
138
Lupin 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 the food
Protein
125%
Sunflower seed
217%
Lupin Bean
Carbohydrates
20%
Sunflower seed
40%
Lupin Bean
Fats
238%
Sunflower seed
45%
Lupin Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Lupin Bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.7)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.299g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Lupin Bean Opinion
Calories 584 371 Sunflower seed
Protein 20.78 36.17 Lupin Bean
Fats 51.46 9.74 Sunflower seed
Vitamin C 1.4 4.8 Lupin Bean
Carbs 20 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.36 Sunflower seed
Calcium 78 176 Lupin Bean
Potassium 645 1013 Lupin Bean
Magnesium 325 198 Sunflower seed
Sugars 2.62 Lupin Bean
Fiber 8.6 18.9 Lupin Bean
Copper 1.8 1.022 Sunflower seed
Zinc 5 4.75 Sunflower seed
Starch
Phosphorus 660 440 Sunflower seed
Sodium 9 15 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.64 Sunflower seed
Vitamin B2 0.355 0.22 Sunflower seed
Vitamin B3 8.335 2.19 Sunflower seed
Vitamin B5 1.13 0.75 Sunflower seed
Vitamin B6 1.345 0.357 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 355 Lupin Bean
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 1.156 Lupin Bean
Monounsaturated Fat 18.528 3.94 Sunflower seed
Polyunsaturated fat 23.137 2.439 Sunflower seed
Tryptophan 0.348 0.289 Sunflower seed
Threonine 0.928 1.331 Lupin Bean
Isoleucine 1.139 1.615 Lupin Bean
Leucine 1.659 2.743 Lupin Bean
Lysine 0.937 1.933 Lupin Bean
Methionine 0.494 0.255 Sunflower seed
Phenylalanine 1.169 1.435 Lupin Bean
Valine 1.315 1.51 Lupin Bean
Histidine 0.632 1.03 Lupin Bean
Fructose

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 of 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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.