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  6. Sunflower seeds vs. Lupin Bean Raw

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

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Important differences between sunflower seeds and lupin Bean Raw

  • Sunflower seeds have more copper, selenium, vitamin B6, vitamin B1, vitamin B3, phosphorus, and magnesium; however, lupin Bean Raw has more fiber, folate, and manganese.
  • Sunflower seeds' daily need coverage for copper is 86% more.
  • Sunflower seeds have 6 times more selenium than lupin Bean Raw. Sunflower seeds have 53µg of selenium, while lupin Bean Raw has 8.2µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Lupins, mature seeds, raw.

Infographic

Sunflower seeds vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +64.1%
Contains more IronIron +20.4%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +546.3%
Contains more CalciumCalcium +125.6%
Contains more PotassiumPotassium +57.1%
Contains more ManganeseManganese +22.2%
~equal in Zinc ~4.75mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +280.6%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +276.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +242.9%
Contains more FolateFolate +56.4%
~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 Raw DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 2.439g 138%
Copper 1.8mg 1.022mg 86%
Selenium 53µg 8.2µg 81%
Vitamin B6 1.345mg 0.357mg 76%
Vitamin B1 1.48mg 0.64mg 70%
Fats 51.46g 9.74g 64%
Fiber 8.6g 18.9g 41%
Vitamin B3 8.335mg 2.19mg 38%
Monounsaturated fat 18.528g 3.94g 36%
Folate 227µg 355µg 32%
Protein 20.78g 36.17g 31%
Phosphorus 660mg 440mg 31%
Magnesium 325mg 198mg 30%
Manganese 1.95mg 2.382mg 19%
Saturated fat 4.455g 1.156g 15%
Calories 584kcal 371kcal 11%
Iron 5.25mg 4.36mg 11%
Potassium 645mg 1013mg 11%
Vitamin B2 0.355mg 0.22mg 10%
Calcium 78mg 176mg 10%
Choline 55.1mg 10%
Vitamin B5 1.13mg 0.75mg 8%
Carbs 20g 40.37g 7%
Vitamin C 1.4mg 4.8mg 4%
Zinc 5mg 4.75mg 2%
Net carbs 11.4g 21.47g N/A
Sugar 2.62g N/A
Sodium 9mg 15mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.289mg 0%
Threonine 0.928mg 1.331mg 0%
Isoleucine 1.139mg 1.615mg 0%
Leucine 1.659mg 2.743mg 0%
Lysine 0.937mg 1.933mg 0%
Methionine 0.494mg 0.255mg 0%
Phenylalanine 1.169mg 1.435mg 0%
Valine 1.315mg 1.51mg 0%
Histidine 0.632mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +428.3%
Contains more ProteinProtein +74.1%
Contains more CarbsCarbs +101.9%
Contains more WaterWater +120.7%
~equal in Other ~3.28g

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +370.3%
Contains more Poly. FatPolyunsaturated fat +848.6%
Contains less Sat. FatSaturated fat -74.1%

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 Raw - 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.