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Sunflower seed vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Lupin Bean

  • Lupin Bean has less Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, Vitamin B3, and Folate than Sunflower seed.
  • Sunflower seed covers your daily need of Copper 174% more than Lupin Bean.
  • Sunflower seed has 149 times more Vitamin B6 than Lupin Bean. While Sunflower seed has 1.345mg of Vitamin B6, Lupin Bean has only 0.009mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seed vs Lupin 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.
Contains more Calcium +52.9%
Contains more Iron +337.5%
Contains more Magnesium +501.9%
Contains more Phosphorus +415.6%
Contains more Potassium +163.3%
Contains more Zinc +262.3%
Contains more Copper +679.2%
Contains more Manganese +188.5%
Contains more Selenium +1938.5%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +52.9%
Contains more Iron +337.5%
Contains more Magnesium +501.9%
Contains more Phosphorus +415.6%
Contains more Potassium +163.3%
Contains more Zinc +262.3%
Contains more Copper +679.2%
Contains more Manganese +188.5%
Contains more Selenium +1938.5%
Contains less Sodium -55.6%

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.
:
Contains more Vitamin A +614.3%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +569.8%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +501.1%
Contains more Vitamin B6 +14844.4%
Contains more Folate +284.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0% 0%
Contains more Vitamin A +614.3%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +569.8%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +501.1%
Contains more Vitamin B6 +14844.4%
Contains more Folate +284.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.5%
Contains more Fats +1662.3%
Contains more Carbs +102.4%
Contains more Other +450.9%
Contains more Water +1402.7%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +33.5%
Contains more Fats +1662.3%
Contains more Carbs +102.4%
Contains more Other +450.9%
Contains more Water +1402.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1470.2%
Contains more Polyunsaturated fat +3069.5%
Contains less Saturated Fat -92.2%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +1470.2%
Contains more Polyunsaturated fat +3069.5%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Lupin Bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Lupin Bean Opinion
Net carbs 11.4g 7.08g Sunflower seed
Protein 20.78g 15.57g Sunflower seed
Fats 51.46g 2.92g Sunflower seed
Carbs 20g 9.88g Sunflower seed
Calories 584kcal 119kcal Sunflower seed
Sugar 2.62g Lupin Bean
Fiber 8.6g 2.8g Sunflower seed
Calcium 78mg 51mg Sunflower seed
Iron 5.25mg 1.2mg Sunflower seed
Magnesium 325mg 54mg Sunflower seed
Phosphorus 660mg 128mg Sunflower seed
Potassium 645mg 245mg Sunflower seed
Sodium 9mg 4mg Lupin Bean
Zinc 5mg 1.38mg Sunflower seed
Copper 1.8mg 0.231mg Sunflower seed
Manganese 1.95mg 0.676mg Sunflower seed
Selenium 53µg 2.6µg Sunflower seed
Vitamin A 50IU 7IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 1.1mg Sunflower seed
Vitamin B1 1.48mg 0.134mg Sunflower seed
Vitamin B2 0.355mg 0.053mg Sunflower seed
Vitamin B3 8.335mg 0.495mg Sunflower seed
Vitamin B5 1.13mg 0.188mg Sunflower seed
Vitamin B6 1.345mg 0.009mg Sunflower seed
Folate 227µg 59µg Sunflower seed
Choline 55.1mg Sunflower seed
Tryptophan 0.348mg 0.125mg Sunflower seed
Threonine 0.928mg 0.573mg Sunflower seed
Isoleucine 1.139mg 0.695mg Sunflower seed
Leucine 1.659mg 1.181mg Sunflower seed
Lysine 0.937mg 0.832mg Sunflower seed
Methionine 0.494mg 0.11mg Sunflower seed
Phenylalanine 1.169mg 0.618mg Sunflower seed
Valine 1.315mg 0.65mg Sunflower seed
Histidine 0.632mg 0.443mg Sunflower seed
Saturated Fat 4.455g 0.346g Lupin Bean
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 1.18g Sunflower seed
Polyunsaturated fat 23.137g 0.73g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
9%
Lupin Bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
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 is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 4.109g)
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)

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 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/172424/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.