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  6. Sunflower seed vs. Lupin Bean Raw

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

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Important differences between Sunflower seed and Lupin Bean Raw

  • Sunflower seed has more Copper, Selenium, Vitamin B6, Vitamin B1, Vitamin B3, Phosphorus, and Magnesium, however, Lupin Bean Raw 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 Raw. Sunflower seed has 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 seed 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.
Sunflower seed
Sunflower seed
7
:
3
Lupin Bean Raw
Lupin Bean Raw
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 Selenium +546.3%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Contains more Manganese +22.2%
Equal in Zinc - 4.75
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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 Selenium +546.3%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Contains more Manganese +22.2%
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" charts 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 Raw
Lupin Bean Raw
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 Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +428.3%
Contains more Protein +74.1%
Contains more Carbs +101.9%
Contains more Water +120.7%
Equal in Other - 3.28
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Lupin Bean Raw
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 Fats +428.3%
Contains more Protein +74.1%
Contains more Carbs +101.9%
Contains more Water +120.7%
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +370.3%
Contains more Polyunsaturated fat +848.6%
Contains less Saturated Fat -74.1%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +370.3%
Contains more Polyunsaturated fat +848.6%
Contains less Saturated Fat -74.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Lupin Bean Raw
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 Raw Opinion
Net carbs 11.4g 21.47g Lupin Bean Raw
Protein 20.78g 36.17g Lupin Bean Raw
Fats 51.46g 9.74g Sunflower seed
Carbs 20g 40.37g Lupin Bean Raw
Calories 584kcal 371kcal Sunflower seed
Sugar 2.62g Lupin Bean Raw
Fiber 8.6g 18.9g Lupin Bean Raw
Calcium 78mg 176mg Lupin Bean Raw
Iron 5.25mg 4.36mg Sunflower seed
Magnesium 325mg 198mg Sunflower seed
Phosphorus 660mg 440mg Sunflower seed
Potassium 645mg 1013mg Lupin Bean Raw
Sodium 9mg 15mg Sunflower seed
Zinc 5mg 4.75mg Sunflower seed
Copper 1.8mg 1.022mg Sunflower seed
Manganese 1.95mg 2.382mg Lupin Bean Raw
Selenium 53µg 8.2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 4.8mg Lupin Bean Raw
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 Raw
Tryptophan 0.348mg 0.289mg Sunflower seed
Threonine 0.928mg 1.331mg Lupin Bean Raw
Isoleucine 1.139mg 1.615mg Lupin Bean Raw
Leucine 1.659mg 2.743mg Lupin Bean Raw
Lysine 0.937mg 1.933mg Lupin Bean Raw
Methionine 0.494mg 0.255mg Sunflower seed
Phenylalanine 1.169mg 1.435mg Lupin Bean Raw
Valine 1.315mg 1.51mg Lupin Bean Raw
Histidine 0.632mg 1.03mg Lupin Bean Raw
Saturated Fat 4.455g 1.156g Lupin Bean Raw
Omega-3 - EPA 0.014g Sunflower seed
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
146%
Lupin Bean Raw

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 Raw
Lupin Bean Raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 3.299g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw 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

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 seed - 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.