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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Iron +28.4%
Contains more Calcium +69.2%
Contains more Potassium +93.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Iron +28.4%
Contains more Calcium +69.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
Contains more Vitamin K +∞%
Contains more Folate +175.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
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 C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
Contains more Vitamin K +∞%
Contains more Folate +175.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 584kcal 347kcal Sunflower seed
Protein 20.78g 23.86g Mung bean
Fats 51.46g 1.15g Sunflower seed
Vitamin C 1.4mg 4.8mg Mung bean
Net carbs 11.4g 46.32g Mung bean
Carbs 20g 62.62g Mung bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 6.74mg Mung bean
Calcium 78mg 132mg Mung bean
Potassium 645mg 1246mg Mung bean
Magnesium 325mg 189mg Sunflower seed
Sugar 2.62g 6.6g Sunflower seed
Fiber 8.6g 16.3g Mung bean
Copper 1.8mg 0.941mg Sunflower seed
Zinc 5mg 2.68mg Sunflower seed
Starch g g
Phosphorus 660mg 367mg Sunflower seed
Sodium 9mg 15mg Sunflower seed
Vitamin A 50IU 114IU Mung bean
Vitamin E 35.17mg 0.51mg Sunflower seed
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 9µg Mung bean
Folate 227µg 625µg Mung bean
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.348g Mung bean
Monounsaturated Fat 18.528g 0.161g Sunflower seed
Polyunsaturated fat 23.137g 0.384g Sunflower seed
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
82
Mung bean
Mineral Summary Score
191
Sunflower seed
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
143%
Mung bean
Carbohydrates
20%
Sunflower seed
63%
Mung bean
Fats
238%
Sunflower seed
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.