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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 beans?

  • Sunflower seeds are richer in vitamin E, copper, selenium, vitamin B6, vitamin B1, phosphorus, manganese, vitamin B3, and magnesium, yet mung beans are richer in folate.
  • Sunflower seeds' daily need coverage for vitamin E is 231% higher.
  • Sunflower seeds have 6 times more selenium than mung beans. Sunflower seeds have 53µg of selenium, while mung beans have 8.2µg.
  • Sunflower seeds have a lower glycemic index than mung beans.

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% 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 16% 2% 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 +100%
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mung bean DV% diff.
Vitamin E 35.17mg 0.51mg 231%
Polyunsaturated fat 23.137g 0.384g 152%
Folate 227µg 625µg 100%
Copper 1.8mg 0.941mg 95%
Selenium 53µg 8.2µg 81%
Fats 51.46g 1.15g 77%
Vitamin B6 1.345mg 0.382mg 74%
Vitamin B1 1.48mg 0.621mg 72%
Monounsaturated fat 18.528g 0.161g 46%
Phosphorus 660mg 367mg 42%
Manganese 1.95mg 1.035mg 40%
Vitamin B3 8.335mg 2.251mg 38%
Magnesium 325mg 189mg 32%
Fiber 8.6g 16.3g 31%
Zinc 5mg 2.68mg 21%
Saturated fat 4.455g 0.348g 19%
Iron 5.25mg 6.74mg 19%
Potassium 645mg 1246mg 18%
Vitamin B5 1.13mg 1.91mg 16%
Carbs 20g 62.62g 14%
Calories 584kcal 347kcal 12%
Vitamin B2 0.355mg 0.233mg 9%
Vitamin K 0µg 9µg 8%
Choline 55.1mg 97.9mg 8%
Protein 20.78g 23.86g 6%
Calcium 78mg 132mg 5%
Vitamin C 1.4mg 4.8mg 4%
Net carbs 11.4g 46.32g N/A
Sugar 2.62g 6.6g N/A
Sodium 9mg 15mg 0%
Vitamin A 3µg 6µg 0%
Tryptophan 0.348mg 0.26mg 0%
Threonine 0.928mg 0.782mg 0%
Isoleucine 1.139mg 1.008mg 0%
Leucine 1.659mg 1.847mg 0%
Lysine 0.937mg 1.664mg 0%
Methionine 0.494mg 0.286mg 0%
Phenylalanine 1.169mg 1.443mg 0%
Valine 1.315mg 1.237mg 0%
Histidine 0.632mg 0.695mg 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
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%

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.