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  6. Sunflower seeds vs. Mung beans

Sunflower seeds vs. Mung beans — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and mung beans?

  • Sunflower seeds are richer than mung beans in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, vitamin B3, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Sunflower seeds have 21 times more selenium than mung beans. While sunflower seeds have 53µg of selenium, mung beans have only 2.5µg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Mung beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Sunflower seeds vs Mung beans 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +577.1%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +275%
Contains more CopperCopper +1053.8%
Contains more ZincZinc +495.2%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +554.4%
Contains more SeleniumSelenium +2020%
Contains less SodiumSodium -77.8%

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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +802.4%
Contains more Vitamin B2Vitamin B2 +482%
Contains more Vitamin B3Vitamin B3 +1344.5%
Contains more Vitamin B5Vitamin B5 +175.6%
Contains more Vitamin B6Vitamin B6 +1907.5%
Contains more FolateFolate +42.8%
Contains more CholineCholine +87.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mung beans DV% diff.
Vitamin E 35.17mg 0.15mg 233%
Copper 1.8mg 0.156mg 183%
Polyunsaturated fat 23.137g 0.128g 153%
Vitamin B1 1.48mg 0.164mg 110%
Vitamin B6 1.345mg 0.067mg 98%
Selenium 53µg 2.5µg 92%
Phosphorus 660mg 99mg 80%
Fats 51.46g 0.38g 79%
Manganese 1.95mg 0.298mg 72%
Magnesium 325mg 48mg 66%
Vitamin B3 8.335mg 0.577mg 48%
Iron 5.25mg 1.4mg 48%
Monounsaturated fat 18.528g 0.054g 46%
Zinc 5mg 0.84mg 38%
Protein 20.78g 7.02g 28%
Calories 584kcal 105kcal 24%
Vitamin B2 0.355mg 0.061mg 23%
Saturated fat 4.455g 0.116g 20%
Folate 227µg 159µg 17%
Vitamin B5 1.13mg 0.41mg 14%
Potassium 645mg 266mg 11%
Calcium 78mg 27mg 5%
Choline 55.1mg 29.4mg 5%
Fiber 8.6g 7.6g 4%
Vitamin K 0µg 2.7µg 2%
Vitamin C 1.4mg 1mg 0%
Carbs 20g 19.15g 0%
Net carbs 11.4g 11.55g N/A
Sugar 2.62g 2g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.076mg 0%
Threonine 0.928mg 0.23mg 0%
Isoleucine 1.139mg 0.297mg 0%
Leucine 1.659mg 0.544mg 0%
Lysine 0.937mg 0.49mg 0%
Methionine 0.494mg 0.084mg 0%
Phenylalanine 1.169mg 0.425mg 0%
Valine 1.315mg 0.364mg 0%
Histidine 0.632mg 0.205mg 0%
Omega-3 - EPA 0.014g 0g 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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +196%
Contains more FatsFats +13442.1%
Contains more OtherOther +283.5%
Contains more WaterWater +1436.2%
~equal in Carbs ~19.15g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +34211.1%
Contains more Poly. FatPolyunsaturated fat +17975.8%
Contains less Sat. FatSaturated fat -97.4%

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.