Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Refried beans

Sunflower seeds vs. Refried beans — In-Depth Nutrition Comparison

Compare

How are Sunflower seeds and Refried beans different?

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Folate, and Vitamin B3 than Refried beans.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.
  • Sunflower seeds contain 23 times more Vitamin B3 than Refried beans. While Sunflower seeds contain 8.335mg of Vitamin B3, Refried beans contain only 0.367mg.

Seeds, sunflower seed kernels, dried and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Sunflower seeds vs Refried 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.
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +828.6%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +102.2%
Contains more IronIron +264.6%
Contains more CopperCopper +1295.3%
Contains more ZincZinc +762.1%
Contains more PhosphorusPhosphorus +617.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +574.7%
Contains more SeleniumSelenium +813.8%

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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38977.8%
Contains more Vitamin B1Vitamin B1 +1847.4%
Contains more Vitamin B2Vitamin B2 +349.4%
Contains more Vitamin B3Vitamin B3 +2171.1%
Contains more Vitamin B5Vitamin B5 +497.9%
Contains more Vitamin B6Vitamin B6 +1205.8%
Contains more FolateFolate +1963.6%
Contains more CholineCholine +159.9%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin KVitamin K +∞%
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +317.3%
Contains more FatsFats +2460.2%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +77.2%
Contains more WaterWater +1543.8%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated Fat +2982.9%
Contains more Poly. FatPolyunsaturated fat +4161%
Contains less Sat. FatSaturated Fat -85.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +363%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Refried beans Opinion
Calories 584kcal 90kcal Sunflower seeds
Protein 20.78g 4.98g Sunflower seeds
Fats 51.46g 2.01g Sunflower seeds
Vitamin C 1.4mg 6mg Refried beans
Net carbs 11.4g 9.85g Sunflower seeds
Carbs 20g 13.55g Sunflower seeds
Magnesium 325mg 35mg Sunflower seeds
Calcium 78mg 29mg Sunflower seeds
Potassium 645mg 319mg Sunflower seeds
Iron 5.25mg 1.44mg Sunflower seeds
Sugar 2.62g 0.54g Refried beans
Fiber 8.6g 3.7g Sunflower seeds
Copper 1.8mg 0.129mg Sunflower seeds
Zinc 5mg 0.58mg Sunflower seeds
Starch 7.43g Refried beans
Phosphorus 660mg 92mg Sunflower seeds
Sodium 9mg 370mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.09mg Sunflower seeds
Manganese 1.95mg 0.289mg Sunflower seeds
Selenium 53µg 5.8µg Sunflower seeds
Vitamin B1 1.48mg 0.076mg Sunflower seeds
Vitamin B2 0.355mg 0.079mg Sunflower seeds
Vitamin B3 8.335mg 0.367mg Sunflower seeds
Vitamin B5 1.13mg 0.189mg Sunflower seeds
Vitamin B6 1.345mg 0.103mg Sunflower seeds
Vitamin K 0µg 2.1µg Refried beans
Folate 227µg 11µg Sunflower seeds
Trans Fat 0.016g Sunflower seeds
Choline 55.1mg 21.2mg Sunflower seeds
Saturated Fat 4.455g 0.631g Refried beans
Monounsaturated Fat 18.528g 0.601g Sunflower seeds
Polyunsaturated fat 23.137g 0.543g Sunflower seeds
Tryptophan 0.348mg 0.065mg Sunflower seeds
Threonine 0.928mg 0.231mg Sunflower seeds
Isoleucine 1.139mg 0.242mg Sunflower seeds
Leucine 1.659mg 0.438mg Sunflower seeds
Lysine 0.937mg 0.377mg Sunflower seeds
Methionine 0.494mg 0.083mg Sunflower seeds
Phenylalanine 1.169mg 0.297mg Sunflower seeds
Valine 1.315mg 0.287mg Sunflower seeds
Histidine 0.632mg 153mg Refried beans
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0g 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Refried beans
Refried beans vs Mung bean
Mung bean
Refried beans
Refried beans vs Lima bean
Lima bean
Refried beans
Refried beans vs Baked beans
Baked beans

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
10%
Refried beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.824g)
Which food is cheaper?
Refried beans
Refried 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.