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  6. Sunflower seeds vs. Lupin Bean

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, magnesium, manganese, iron, vitamin B3, and folate 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.

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lupin Bean 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%
Vitamin B2 0.355mg 0.053mg 23%
Calories 584kcal 119kcal 23%
Fiber 8.6g 2.8g 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%
Calcium 78mg 51mg 3%
Carbs 20g 9.88g 3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +33.5%
Contains more FatsFats +1662.3%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +450.9%
Contains more WaterWater +1402.7%

Fat Type Comparison

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

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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 seeds - 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.