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  6. Sunflower seeds vs. Mung bean

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

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What are the main differences between Sunflower seeds and Mung bean?

  • Sunflower seeds are richer in Vitamin E, Copper, Selenium, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Vitamin B3, and Magnesium, yet Mung bean is richer in Folate.
  • Sunflower seeds' daily need coverage for Vitamin E is 231% higher.
  • Sunflower seeds have 6 times more Selenium than Mung bean. Sunflower seeds have 53µg of Selenium, while Mung bean has 8.2µg.

We used Seeds, sunflower seed kernels, dried and Mung beans, mature seeds, raw types in this comparison.

Infographic

Sunflower seeds vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +72%
Contains more CopperCopper +91.3%
Contains more ZincZinc +86.6%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +88.4%
Contains more SeleniumSelenium +546.3%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +28.4%

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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin EVitamin E +6796.1%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +270.3%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more Vitamin CVitamin C +242.9%
Contains more Vitamin AVitamin A +128%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.3%
Contains more CholineCholine +77.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +4374.8%
Contains more ProteinProtein +14.8%
Contains more CarbsCarbs +213.1%
Contains more WaterWater +91.3%
~equal in Other ~3.32g

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 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated Fat +11408.1%
Contains more Poly. FatPolyunsaturated fat +5925.3%
Contains less Sat. FatSaturated Fat -92.2%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mung bean Opinion
Calories 584kcal 347kcal Sunflower seeds
Protein 20.78g 23.86g Mung bean
Fats 51.46g 1.15g Sunflower seeds
Vitamin C 1.4mg 4.8mg Mung bean
Net carbs 11.4g 46.32g Mung bean
Carbs 20g 62.62g Mung bean
Magnesium 325mg 189mg Sunflower seeds
Calcium 78mg 132mg Mung bean
Potassium 645mg 1246mg Mung bean
Iron 5.25mg 6.74mg Mung bean
Sugar 2.62g 6.6g Sunflower seeds
Fiber 8.6g 16.3g Mung bean
Copper 1.8mg 0.941mg Sunflower seeds
Zinc 5mg 2.68mg Sunflower seeds
Phosphorus 660mg 367mg Sunflower seeds
Sodium 9mg 15mg Sunflower seeds
Vitamin A 50IU 114IU Mung bean
Vitamin A RAE 3µg 6µg Mung bean
Vitamin E 35.17mg 0.51mg Sunflower seeds
Manganese 1.95mg 1.035mg Sunflower seeds
Selenium 53µg 8.2µg Sunflower seeds
Vitamin B1 1.48mg 0.621mg Sunflower seeds
Vitamin B2 0.355mg 0.233mg Sunflower seeds
Vitamin B3 8.335mg 2.251mg Sunflower seeds
Vitamin B5 1.13mg 1.91mg Mung bean
Vitamin B6 1.345mg 0.382mg Sunflower seeds
Vitamin K 0µg 9µg Mung bean
Folate 227µg 625µg Mung bean
Choline 55.1mg 97.9mg Mung bean
Saturated Fat 4.455g 0.348g Mung bean
Monounsaturated Fat 18.528g 0.161g Sunflower seeds
Polyunsaturated fat 23.137g 0.384g Sunflower seeds
Tryptophan 0.348mg 0.26mg Sunflower seeds
Threonine 0.928mg 0.782mg Sunflower seeds
Isoleucine 1.139mg 1.008mg Sunflower seeds
Leucine 1.659mg 1.847mg Mung bean
Lysine 0.937mg 1.664mg Mung bean
Methionine 0.494mg 0.286mg Sunflower seeds
Phenylalanine 1.169mg 1.443mg Mung bean
Valine 1.315mg 1.237mg Sunflower seeds
Histidine 0.632mg 0.695mg Mung bean
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
79%
Mung bean
Minerals Daily Need Coverage Score
207%
Sunflower seeds
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 11)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 4.107g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.