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.
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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
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Contains
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Iron
+20.4%
Contains
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Magnesium
+64.1%
Contains
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Copper
+76.1%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-40%
Contains
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Calcium
+125.6%
Contains
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Potassium
+57.1%
Equal in Zinc - 4.75
Contains
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Iron
+20.4%
Contains
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Magnesium
+64.1%
Contains
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Copper
+76.1%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-40%
Contains
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Calcium
+125.6%
Contains
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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
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+131.3%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B3
+280.6%
Contains
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Vitamin B5
+50.7%
Contains
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Vitamin B6
+276.8%
Contains
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Vitamin C
+242.9%
Contains
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Folate
+56.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+131.3%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B3
+280.6%
Contains
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Vitamin B5
+50.7%
Contains
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Vitamin B6
+276.8%
Contains
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Vitamin C
+242.9%
Contains
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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
55
Mineral Summary Score
191
138
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%
217%
Carbohydrates
20%
40%
Fats
238%
45%
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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugars |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 6mg)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.7)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Lupin Bean contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Lupin Bean is lower in Saturated Fat (difference - 3.299g)
Which food is lower in glycemic index?
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?
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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 | |
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Opinion |
| Calories | 584 | 371 |
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| Protein | 20.78 | 36.17 |
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| Fats | 51.46 | 9.74 |
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| Vitamin C | 1.4 | 4.8 |
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| Carbs | 20 | 40.37 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 5.25 | 4.36 |
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| Calcium | 78 | 176 |
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| Potassium | 645 | 1013 |
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| Magnesium | 325 | 198 |
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| Sugars | 2.62 |
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| Fiber | 8.6 | 18.9 |
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| Copper | 1.8 | 1.022 |
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| Zinc | 5 | 4.75 |
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| Starch | |||
| Phosphorus | 660 | 440 |
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| Sodium | 9 | 15 |
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| Vitamin A | 50 | 0 |
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| Vitamin E | 35.17 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 1.48 | 0.64 |
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| Vitamin B2 | 0.355 | 0.22 |
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| Vitamin B3 | 8.335 | 2.19 |
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| Vitamin B5 | 1.13 | 0.75 |
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| Vitamin B6 | 1.345 | 0.357 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 0 |
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| Folate | 227 | 355 |
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| Trans Fat | 0 |
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| Saturated Fat | 4.455 | 1.156 |
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| Monounsaturated Fat | 18.528 | 3.94 |
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| Polyunsaturated fat | 23.137 | 2.439 |
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| Tryptophan | 0.348 | 0.289 |
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| Threonine | 0.928 | 1.331 |
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| Isoleucine | 1.139 | 1.615 |
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| Leucine | 1.659 | 2.743 |
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| Lysine | 0.937 | 1.933 |
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| Methionine | 0.494 | 0.255 |
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| Phenylalanine | 1.169 | 1.435 |
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| Valine | 1.315 | 1.51 |
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| Histidine | 0.632 | 1.03 |
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| Fructose |