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  6. Sunflower seeds vs. Mothbeans

Sunflower seeds vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seeds and Mothbeans

  • Sunflower seeds are higher than Mothbeans in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, Zinc, and Iron.
  • Sunflower seeds covers your daily Copper needs 182% more than Mothbeans.
  • Sunflower seeds contain 19 times more Selenium than Mothbeans. While Sunflower seeds contain 53µg of Selenium, Mothbeans contains only 2.8µg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seeds vs Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +67.2%
Contains more CopperCopper +997.6%
Contains more ZincZinc +747.5%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +1792.9%

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% 3% 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 3.3% 0.6% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1093.5%
Contains more Vitamin B2Vitamin B2 +1443.5%
Contains more Vitamin B3Vitamin B3 +1147.8%
Contains more Vitamin B5Vitamin B5 +189%
Contains more Vitamin B6Vitamin B6 +1346.2%
Contains more FolateFolate +58.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +166.1%
Contains more FatsFats +9256.4%
Contains more OtherOther +109%
Contains more WaterWater +1363.6%
~equal in Carbs ~20.96g

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
29% 10% 60%
Saturated Fat: Sat. Fat 0.124 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated Fat +42009.1%
Contains more Poly. FatPolyunsaturated fat +8937.9%
Contains less Sat. FatSaturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Mothbeans
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mothbeans Opinion
Calories 584kcal 117kcal Sunflower seeds
Protein 20.78g 7.81g Sunflower seeds
Fats 51.46g 0.55g Sunflower seeds
Vitamin C 1.4mg 1mg Sunflower seeds
Net carbs 11.4g 20.96g Mothbeans
Carbs 20g 20.96g Mothbeans
Magnesium 325mg 104mg Sunflower seeds
Calcium 78mg 3mg Sunflower seeds
Potassium 645mg 304mg Sunflower seeds
Iron 5.25mg 3.14mg Sunflower seeds
Sugar 2.62g Mothbeans
Fiber 8.6g Sunflower seeds
Copper 1.8mg 0.164mg Sunflower seeds
Zinc 5mg 0.59mg Sunflower seeds
Phosphorus 660mg 150mg Sunflower seeds
Sodium 9mg 10mg Sunflower seeds
Vitamin A 50IU 10IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.527mg Sunflower seeds
Selenium 53µg 2.8µg Sunflower seeds
Vitamin B1 1.48mg 0.124mg Sunflower seeds
Vitamin B2 0.355mg 0.023mg Sunflower seeds
Vitamin B3 8.335mg 0.668mg Sunflower seeds
Vitamin B5 1.13mg 0.391mg Sunflower seeds
Vitamin B6 1.345mg 0.093mg Sunflower seeds
Folate 227µg 143µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.124g Mothbeans
Monounsaturated Fat 18.528g 0.044g Sunflower seeds
Polyunsaturated fat 23.137g 0.256g Sunflower seeds
Tryptophan 0.348mg 0.05mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg 0.388mg Sunflower seeds
Leucine 1.659mg 0.525mg Sunflower seeds
Lysine 0.937mg 0.425mg Sunflower seeds
Methionine 0.494mg 0.075mg Sunflower seeds
Phenylalanine 1.169mg 0.35mg Sunflower seeds
Valine 1.315mg 0.25mg Sunflower seeds
Histidine 0.632mg 0.263mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Mothbeans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seeds
16%
Mothbeans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
44%
Mothbeans

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Mothbeans
Mothbeans is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 4.331g)
Which food is cheaper?
Mothbeans
Mothbeans is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.