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

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How are Sunflower seed and Refried beans different?

  • Sunflower seed has 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 seed is 234% higher.
  • Sunflower seed contains 23 times more Vitamin B3 than Refried beans. While Sunflower seed contains 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 seed 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.
Contains more Calcium +169%
Contains more Iron +264.6%
Contains more Magnesium +828.6%
Contains more Phosphorus +617.4%
Contains more Potassium +102.2%
Contains less Sodium -97.6%
Contains more Zinc +762.1%
Contains more Copper +1295.3%
Contains more Manganese +574.7%
Contains more Selenium +813.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +169%
Contains more Iron +264.6%
Contains more Magnesium +828.6%
Contains more Phosphorus +617.4%
Contains more Potassium +102.2%
Contains less Sodium -97.6%
Contains more Zinc +762.1%
Contains more Copper +1295.3%
Contains more Manganese +574.7%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Folate +1963.6%
Contains more Choline +159.9%
Contains more Vitamin C +328.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 12% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Folate +1963.6%
Contains more Choline +159.9%
Contains more Vitamin C +328.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +317.3%
Contains more Fats +2460.2%
Contains more Carbs +47.6%
Contains more Other +77.2%
Contains more Water +1543.8%
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 Protein +317.3%
Contains more Fats +2460.2%
Contains more Carbs +47.6%
Contains more Other +77.2%
Contains more Water +1543.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2982.9%
Contains more Polyunsaturated fat +4161%
Contains less Saturated Fat -85.8%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +2982.9%
Contains more Polyunsaturated fat +4161%
Contains less Saturated Fat -85.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +363%
Contains more Starch +∞%
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 Sucrose +363%
Contains more Starch +∞%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Refried beans
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
146%
Sunflower seed
10%
Refried beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 seed - 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.