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  6. Sunflower seed vs. Mung beans

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

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What are the differences between Sunflower seed and Mung beans?

  • Sunflower seed is richer than Mung beans in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 233% more.
  • Sunflower seed has 21 times more Selenium than Mung beans. While Sunflower seed has 53µg of Selenium, Mung beans have only 2.5µg.

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

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
9
:
1
Mung beans
Mung beans
Contains more Calcium +188.9%
Contains more Iron +275%
Contains more Magnesium +577.1%
Contains more Phosphorus +566.7%
Contains more Potassium +142.5%
Contains more Zinc +495.2%
Contains more Copper +1053.8%
Contains more Manganese +554.4%
Contains more Selenium +2020%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +188.9%
Contains more Iron +275%
Contains more Magnesium +577.1%
Contains more Phosphorus +566.7%
Contains more Potassium +142.5%
Contains more Zinc +495.2%
Contains more Copper +1053.8%
Contains more Manganese +554.4%
Contains more Selenium +2020%
Contains less Sodium -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.
Sunflower seed
Sunflower seed
9
:
1
Mung beans
Mung beans
Contains more Vitamin A +108.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +482%
Contains more Vitamin B3 +1344.5%
Contains more Vitamin B5 +175.6%
Contains more Vitamin B6 +1907.5%
Contains more Folate +42.8%
Contains more Vitamin K +∞%
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%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin A +108.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +482%
Contains more Vitamin B3 +1344.5%
Contains more Vitamin B5 +175.6%
Contains more Vitamin B6 +1907.5%
Contains more Folate +42.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Mung beans
Mung beans
Contains more Protein +196%
Contains more Fats +13442.1%
Contains more Other +283.5%
Contains more Water +1436.2%
Equal in Carbs - 19.15
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
Mung beans
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 Protein +196%
Contains more Fats +13442.1%
Contains more Other +283.5%
Contains more Water +1436.2%
Equal in Carbs - 19.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Mung beans
Mung beans
Contains more Monounsaturated Fat +34211.1%
Contains more Polyunsaturated fat +17975.8%
Contains less Saturated Fat -97.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +34211.1%
Contains more Polyunsaturated fat +17975.8%
Contains less Saturated Fat -97.4%

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 Mung beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Mung beans Opinion
Net carbs 11.4g 11.55g Mung beans
Protein 20.78g 7.02g Sunflower seed
Fats 51.46g 0.38g Sunflower seed
Carbs 20g 19.15g Sunflower seed
Calories 584kcal 105kcal Sunflower seed
Sugar 2.62g 2g Mung beans
Fiber 8.6g 7.6g Sunflower seed
Calcium 78mg 27mg Sunflower seed
Iron 5.25mg 1.4mg Sunflower seed
Magnesium 325mg 48mg Sunflower seed
Phosphorus 660mg 99mg Sunflower seed
Potassium 645mg 266mg Sunflower seed
Sodium 9mg 2mg Mung beans
Zinc 5mg 0.84mg Sunflower seed
Copper 1.8mg 0.156mg Sunflower seed
Manganese 1.95mg 0.298mg Sunflower seed
Selenium 53µg 2.5µg Sunflower seed
Vitamin A 50IU 24IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.15mg Sunflower seed
Vitamin C 1.4mg 1mg Sunflower seed
Vitamin B1 1.48mg 0.164mg Sunflower seed
Vitamin B2 0.355mg 0.061mg Sunflower seed
Vitamin B3 8.335mg 0.577mg Sunflower seed
Vitamin B5 1.13mg 0.41mg Sunflower seed
Vitamin B6 1.345mg 0.067mg Sunflower seed
Folate 227µg 159µg Sunflower seed
Vitamin K 0µg 2.7µg Mung beans
Tryptophan 0.348mg 0.076mg Sunflower seed
Threonine 0.928mg 0.23mg Sunflower seed
Isoleucine 1.139mg 0.297mg Sunflower seed
Leucine 1.659mg 0.544mg Sunflower seed
Lysine 0.937mg 0.49mg Sunflower seed
Methionine 0.494mg 0.084mg Sunflower seed
Phenylalanine 1.169mg 0.425mg Sunflower seed
Valine 1.315mg 0.364mg Sunflower seed
Histidine 0.632mg 0.205mg Sunflower seed
Saturated Fat 4.455g 0.116g Mung beans
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.054g Sunflower seed
Polyunsaturated fat 23.137g 0.128g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Mung beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
20%
Mung beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
29%
Mung beans

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Mung beans
Mung beans is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 4.339g)
Which food is cheaper?
Mung beans
Mung beans 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 seed - 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.