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Sunflower seed vs Soybean - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Soybean

  • Sunflower seed is richer in Vitamin E , Vitamin B6, Selenium, Vitamin B1, and Vitamin B3, yet Soybean is richer in Iron, Vitamin B2, Vitamin K, Folate, and Potassium.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.
  • Sunflower seed contains 5 times more Vitamin B3 than Soybean. Sunflower seed contains 8.335mg of Vitamin B3, while Soybean contains 1.623mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Soybeans, mature seeds, raw.

Infographic

Sunflower seed vs Soybean 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 +16.1%
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Equal in Copper - 1.658
Equal in Zinc - 4.89
Equal in Phosphorus - 704
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Magnesium +16.1%
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Equal in Copper - 1.658
Equal in Zinc - 4.89
Equal in Phosphorus - 704

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 A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Folate +65.2%
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 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Folate +65.2%

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 Soybean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Soybean Opinion
Calories 584kcal 446kcal Sunflower seed
Protein 20.78g 36.49g Soybean
Fats 51.46g 19.94g Sunflower seed
Vitamin C 1.4mg 6mg Soybean
Net carbs 11.4g 20.86g Soybean
Carbs 20g 30.16g Soybean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 15.7mg Soybean
Calcium 78mg 277mg Soybean
Potassium 645mg 1797mg Soybean
Magnesium 325mg 280mg Sunflower seed
Sugar 2.62g 7.33g Sunflower seed
Fiber 8.6g 9.3g Soybean
Copper 1.8mg 1.658mg Sunflower seed
Zinc 5mg 4.89mg Sunflower seed
Starch g g
Phosphorus 660mg 704mg Soybean
Sodium 9mg 2mg Soybean
Vitamin A 50IU 22IU Sunflower seed
Vitamin E 35.17mg 0.85mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 1.48mg 0.874mg Sunflower seed
Vitamin B2 0.355mg 0.87mg Soybean
Vitamin B3 8.335mg 1.623mg Sunflower seed
Vitamin B5 1.13mg 0.793mg Sunflower seed
Vitamin B6 1.345mg 0.377mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Folate 227µg 375µg Soybean
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 2.884g Soybean
Monounsaturated Fat 18.528g 4.404g Sunflower seed
Polyunsaturated fat 23.137g 11.255g Sunflower seed
Tryptophan 0.348mg 0.591mg Soybean
Threonine 0.928mg 1.766mg Soybean
Isoleucine 1.139mg 1.971mg Soybean
Leucine 1.659mg 3.309mg Soybean
Lysine 0.937mg 2.706mg Soybean
Methionine 0.494mg 0.547mg Soybean
Phenylalanine 1.169mg 2.122mg Soybean
Valine 1.315mg 2.029mg Soybean
Histidine 0.632mg 1.097mg Soybean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Soybean
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
85
Soybean
Mineral Summary Score
191
Sunflower seed
252
Soybean

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
219%
Soybean
Carbohydrates
20%
Sunflower seed
30%
Soybean
Fats
238%
Sunflower seed
92%
Soybean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 4.71g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.