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

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Summary of differences between sunflower seeds and lupin Bean

Lupin Bean has less copper, vitamin B1, vitamin B6, selenium, phosphorus, fats, magnesium, manganese, iron, and vitamin B3 than sunflower seeds.
Sunflower seeds cover your daily need for copper 174% more than lupin Bean.
Sunflower seeds have 149 times more vitamin B6 than lupin Bean. While sunflower seeds have 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Lupin Bean

Contains more MagnesiumMagnesium	+501.9%
Contains more CalciumCalcium	+52.9%
Contains more PotassiumPotassium	+163.3%
Contains more IronIron	+337.5%
Contains more CopperCopper	+679.2%
Contains more ZincZinc	+262.3%
Contains more PhosphorusPhosphorus	+415.6%
Contains more ManganeseManganese	+188.5%
Contains more SeleniumSelenium	+1938.5%

Contains less SodiumSodium

-55.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Lupin Bean

Contains more Vitamin CVitamin C	+27.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1004.5%
Contains more Vitamin B2Vitamin B2	+569.8%
Contains more Vitamin B3Vitamin B3	+1583.8%
Contains more Vitamin B5Vitamin B5	+501.1%
Contains more Vitamin B6Vitamin B6	+14844.4%
Contains more FolateFolate	+284.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.231mg	174%
Polyunsaturated fat	23.137g	0.73g	149%
Vitamin B1	1.48mg	0.134mg	112%
Vitamin B6	1.345mg	0.009mg	103%
Selenium	53µg	2.6µg	92%
Phosphorus	660mg	128mg	76%
Fats	51.46g	2.92g	75%
Magnesium	325mg	54mg	65%
Manganese	1.95mg	0.676mg	55%
Iron	5.25mg	1.2mg	51%
Vitamin B3	8.335mg	0.495mg	49%
Monounsaturated fat	18.528g	1.18g	43%
Folate	227µg	59µg	42%
Zinc	5mg	1.38mg	33%
Calories	584kcal	119kcal	23%
Fiber	8.6g	2.8g	23%
Vitamin B2	0.355mg	0.053mg	23%
Vitamin B5	1.13mg	0.188mg	19%
Saturated fat	4.455g	0.346g	19%
Potassium	645mg	245mg	12%
Protein	20.78g	15.57g	10%
Choline	55.1mg		10%
Carbs	20g	9.88g	3%
Calcium	78mg	51mg	3%
Protein per 100 calories	3.6g	13g	N/A
Calories per 10 g protein	281kcal	76kcal	N/A
Weight per 100 calories	17g	84g	N/A
Unsaturated / Saturated Fat ratio	9.4	5.5	N/A
Vitamin C	1.4mg	1.1mg	0%
Net carbs	11.4g	7.08g	N/A
Sugar	2.62g		N/A
Sodium	9mg	4mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.348mg	0.125mg	0%
Threonine	0.928mg	0.573mg	0%
Isoleucine	1.139mg	0.695mg	0%
Leucine	1.659mg	1.181mg	0%
Lysine	0.937mg	0.832mg	0%
Methionine	0.494mg	0.11mg	0%
Phenylalanine	1.169mg	0.618mg	0%
Valine	1.315mg	0.65mg	0%
Histidine	0.632mg	0.443mg	0%
Omega-3 (EPA)	0.014g		N/A