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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
6
:
2
Lupin Bean
Lupin Bean
Contains more Iron +20.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Copper +76.1%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Equal in Zinc - 4.75
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Iron +20.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Copper +76.1%
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
Sunflower seed
Sunflower seed
8
:
2
Lupin Bean
Lupin Bean
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Lupin Bean Opinion
Net carbs 11.4g 21.47g Lupin Bean
Protein 20.78g 36.17g Lupin Bean
Fats 51.46g 9.74g Sunflower seed
Carbs 20g 40.37g Lupin Bean
Calories 584kcal 371kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Lupin Bean
Fiber 8.6g 18.9g Lupin Bean
Calcium 78mg 176mg Lupin Bean
Iron 5.25mg 4.36mg Sunflower seed
Magnesium 325mg 198mg Sunflower seed
Phosphorus 660mg 440mg Sunflower seed
Potassium 645mg 1013mg Lupin Bean
Sodium 9mg 15mg Sunflower seed
Zinc 5mg 4.75mg Sunflower seed
Copper 1.8mg 1.022mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 4.8mg Lupin Bean
Vitamin B1 1.48mg 0.64mg Sunflower seed
Vitamin B2 0.355mg 0.22mg Sunflower seed
Vitamin B3 8.335mg 2.19mg Sunflower seed
Vitamin B5 1.13mg 0.75mg Sunflower seed
Vitamin B6 1.345mg 0.357mg Sunflower seed
Folate 227µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.289mg Sunflower seed
Threonine 0.928mg 1.331mg Lupin Bean
Isoleucine 1.139mg 1.615mg Lupin Bean
Leucine 1.659mg 2.743mg Lupin Bean
Lysine 0.937mg 1.933mg Lupin Bean
Methionine 0.494mg 0.255mg Sunflower seed
Phenylalanine 1.169mg 1.435mg Lupin Bean
Valine 1.315mg 1.51mg Lupin Bean
Histidine 0.632mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 1.156g Lupin Bean
Monounsaturated Fat 18.528g 3.94g Sunflower seed
Polyunsaturated fat 23.137g 2.439g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
125%
Sunflower seed
217%
Lupin Bean
Carbohydrates
20%
Sunflower seed
40%
Lupin Bean
Fats
238%
Sunflower seed
45%
Lupin Bean

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 is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.