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 seed
  5. Compare
  6. Sunflower seed vs. Soybean raw

Sunflower seed vs. Soybean raw — In-Depth Nutrition Comparison

Compare

The main differences between Sunflower seed and Soybean raw

  • Sunflower seed is richer in Vitamin E , Vitamin B6, Selenium, Vitamin B1, and Vitamin B3, yet Soybean raw 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 raw. Sunflower seed contains 8.335mg of Vitamin B3, while Soybean raw 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 raw 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.
Sunflower seed
Sunflower seed
4
:
6
Soybean raw
Soybean raw
Contains more Magnesium +16.1%
Contains more Selenium +197.8%
Contains more Calcium +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Manganese +29.1%
Equal in Phosphorus - 704
Equal in Zinc - 4.89
Equal in Copper - 1.658
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Magnesium +16.1%
Contains more Selenium +197.8%
Contains more Calcium +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Manganese +29.1%
Equal in Phosphorus - 704
Equal in Zinc - 4.89
Equal in Copper - 1.658

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.
Sunflower seed
Sunflower seed
6
:
4
Soybean raw
Soybean raw
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 Folate +65.2%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 Folate +65.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Soybean raw
Soybean raw
Contains more Fats +158.1%
Contains more Protein +75.6%
Contains more Carbs +50.8%
Contains more Water +80.5%
Contains more Other +60.7%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +158.1%
Contains more Protein +75.6%
Contains more Carbs +50.8%
Contains more Water +80.5%
Contains more Other +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +320.7%
Contains more Polyunsaturated fat +105.6%
Contains less Saturated Fat -35.3%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +320.7%
Contains more Polyunsaturated fat +105.6%
Contains less Saturated Fat -35.3%

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 Soybean raw
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 raw Opinion
Net carbs 11.4g 20.86g Soybean raw
Protein 20.78g 36.49g Soybean raw
Fats 51.46g 19.94g Sunflower seed
Carbs 20g 30.16g Soybean raw
Calories 584kcal 446kcal Sunflower seed
Sugar 2.62g 7.33g Sunflower seed
Fiber 8.6g 9.3g Soybean raw
Calcium 78mg 277mg Soybean raw
Iron 5.25mg 15.7mg Soybean raw
Magnesium 325mg 280mg Sunflower seed
Phosphorus 660mg 704mg Soybean raw
Potassium 645mg 1797mg Soybean raw
Sodium 9mg 2mg Soybean raw
Zinc 5mg 4.89mg Sunflower seed
Copper 1.8mg 1.658mg Sunflower seed
Manganese 1.95mg 2.517mg Soybean raw
Selenium 53µg 17.8µg Sunflower seed
Vitamin A 50IU 22IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.85mg Sunflower seed
Vitamin C 1.4mg 6mg Soybean raw
Vitamin B1 1.48mg 0.874mg Sunflower seed
Vitamin B2 0.355mg 0.87mg Soybean raw
Vitamin B3 8.335mg 1.623mg Sunflower seed
Vitamin B5 1.13mg 0.793mg Sunflower seed
Vitamin B6 1.345mg 0.377mg Sunflower seed
Folate 227µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.348mg 0.591mg Soybean raw
Threonine 0.928mg 1.766mg Soybean raw
Isoleucine 1.139mg 1.971mg Soybean raw
Leucine 1.659mg 3.309mg Soybean raw
Lysine 0.937mg 2.706mg Soybean raw
Methionine 0.494mg 0.547mg Soybean raw
Phenylalanine 1.169mg 2.122mg Soybean raw
Valine 1.315mg 2.029mg Soybean raw
Histidine 0.632mg 1.097mg Soybean raw
Saturated Fat 4.455g 2.884g Soybean raw
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 4.404g Sunflower seed
Polyunsaturated fat 23.137g 11.255g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
156%
Sunflower seed
85%
Soybean raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
244%
Soybean raw

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 raw
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw 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

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. Soybean raw - 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.