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  6. Sunflower seed vs. Mung bean

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

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

  • Sunflower seed is richer in Vitamin E , Copper, Selenium, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Vitamin B3, and Magnesium, yet Mung bean is richer in Folate.
  • Sunflower seed's daily need coverage for Vitamin E is 231% higher.
  • Sunflower seed has 6 times more Selenium than Mung bean. Sunflower seed has 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 seed 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.
Sunflower seed
Sunflower seed
7
:
3
Mung bean
Mung bean
Contains more Magnesium +72%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Zinc +86.6%
Contains more Copper +91.3%
Contains more Manganese +88.4%
Contains more Selenium +546.3%
Contains more Calcium +69.2%
Contains more Iron +28.4%
Contains more Potassium +93.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Magnesium +72%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Zinc +86.6%
Contains more Copper +91.3%
Contains more Manganese +88.4%
Contains more Selenium +546.3%
Contains more Calcium +69.2%
Contains more Iron +28.4%
Contains more Potassium +93.2%

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
5
:
5
Mung bean
Mung bean
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%
Contains more Vitamin A +128%
Contains more Vitamin C +242.9%
Contains more Vitamin B5 +69%
Contains more Folate +175.3%
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%
Contains more Vitamin A +128%
Contains more Vitamin C +242.9%
Contains more Vitamin B5 +69%
Contains more Folate +175.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Mung bean
Mung bean
Contains more Fats +4374.8%
Contains more Protein +14.8%
Contains more Carbs +213.1%
Contains more Water +91.3%
Equal in Other - 3.32
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 bean
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 Fats +4374.8%
Contains more Protein +14.8%
Contains more Carbs +213.1%
Contains more Water +91.3%
Equal in Other - 3.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Mung bean
Mung bean
Contains more Monounsaturated Fat +11408.1%
Contains more Polyunsaturated fat +5925.3%
Contains less Saturated Fat -92.2%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +11408.1%
Contains more Polyunsaturated fat +5925.3%
Contains less Saturated 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 seed 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 seed Mung bean Opinion
Net carbs 11.4g 46.32g Mung bean
Protein 20.78g 23.86g Mung bean
Fats 51.46g 1.15g Sunflower seed
Carbs 20g 62.62g Mung bean
Calories 584kcal 347kcal Sunflower seed
Sugar 2.62g 6.6g Sunflower seed
Fiber 8.6g 16.3g Mung bean
Calcium 78mg 132mg Mung bean
Iron 5.25mg 6.74mg Mung bean
Magnesium 325mg 189mg Sunflower seed
Phosphorus 660mg 367mg Sunflower seed
Potassium 645mg 1246mg Mung bean
Sodium 9mg 15mg Sunflower seed
Zinc 5mg 2.68mg Sunflower seed
Copper 1.8mg 0.941mg Sunflower seed
Manganese 1.95mg 1.035mg Sunflower seed
Selenium 53µg 8.2µg Sunflower seed
Vitamin A 50IU 114IU Mung bean
Vitamin A RAE 3µg 6µg Mung bean
Vitamin E 35.17mg 0.51mg Sunflower seed
Vitamin C 1.4mg 4.8mg Mung bean
Vitamin B1 1.48mg 0.621mg Sunflower seed
Vitamin B2 0.355mg 0.233mg Sunflower seed
Vitamin B3 8.335mg 2.251mg Sunflower seed
Vitamin B5 1.13mg 1.91mg Mung bean
Vitamin B6 1.345mg 0.382mg Sunflower seed
Folate 227µg 625µg Mung bean
Vitamin K 0µg 9µg Mung bean
Tryptophan 0.348mg 0.26mg Sunflower seed
Threonine 0.928mg 0.782mg Sunflower seed
Isoleucine 1.139mg 1.008mg Sunflower seed
Leucine 1.659mg 1.847mg Mung bean
Lysine 0.937mg 1.664mg Mung bean
Methionine 0.494mg 0.286mg Sunflower seed
Phenylalanine 1.169mg 1.443mg Mung bean
Valine 1.315mg 1.237mg Sunflower seed
Histidine 0.632mg 0.695mg Mung bean
Saturated Fat 4.455g 0.348g Mung bean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.161g Sunflower seed
Polyunsaturated fat 23.137g 0.384g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Mung bean
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
82%
Mung bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed 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 seed - 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.