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

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The main differences between Sunflower seeds and Soybean raw

  • Sunflower seeds are 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 seeds is 229% higher.
  • Sunflower seeds contain 5 times more Vitamin B3 than Soybean raw. Sunflower seeds contain 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 seeds 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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +16.1%
Contains more SeleniumSelenium +197.8%
Contains more CalciumCalcium +255.1%
Contains more PotassiumPotassium +178.6%
Contains more IronIron +199%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +29.1%
~equal in Copper ~1.658mg
~equal in Zinc ~4.89mg
~equal in Phosphorus ~704mg

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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +127.3%
Contains more Vitamin EVitamin E +4037.6%
Contains more Vitamin B1Vitamin B1 +69.3%
Contains more Vitamin B3Vitamin B3 +413.6%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +256.8%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin B2Vitamin B2 +145.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.2%
Contains more CholineCholine +110.3%
~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
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 FatsFats +158.1%
Contains more ProteinProtein +75.6%
Contains more CarbsCarbs +50.8%
Contains more WaterWater +80.5%
Contains more OtherOther +60.7%

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
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated Fat +320.7%
Contains more Poly. FatPolyunsaturated fat +105.6%
Contains less Sat. FatSaturated 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 seeds 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 seeds Soybean raw Opinion
Calories 584kcal 446kcal Sunflower seeds
Protein 20.78g 36.49g Soybean raw
Fats 51.46g 19.94g Sunflower seeds
Vitamin C 1.4mg 6mg Soybean raw
Net carbs 11.4g 20.86g Soybean raw
Carbs 20g 30.16g Soybean raw
Magnesium 325mg 280mg Sunflower seeds
Calcium 78mg 277mg Soybean raw
Potassium 645mg 1797mg Soybean raw
Iron 5.25mg 15.7mg Soybean raw
Sugar 2.62g 7.33g Sunflower seeds
Fiber 8.6g 9.3g Soybean raw
Copper 1.8mg 1.658mg Sunflower seeds
Zinc 5mg 4.89mg Sunflower seeds
Phosphorus 660mg 704mg Soybean raw
Sodium 9mg 2mg Soybean raw
Vitamin A 50IU 22IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg 0.85mg Sunflower seeds
Manganese 1.95mg 2.517mg Soybean raw
Selenium 53µg 17.8µg Sunflower seeds
Vitamin B1 1.48mg 0.874mg Sunflower seeds
Vitamin B2 0.355mg 0.87mg Soybean raw
Vitamin B3 8.335mg 1.623mg Sunflower seeds
Vitamin B5 1.13mg 0.793mg Sunflower seeds
Vitamin B6 1.345mg 0.377mg Sunflower seeds
Vitamin K 0µg 47µg Soybean raw
Folate 227µg 375µg Soybean raw
Choline 55.1mg 115.9mg Soybean raw
Saturated Fat 4.455g 2.884g Soybean raw
Monounsaturated Fat 18.528g 4.404g Sunflower seeds
Polyunsaturated fat 23.137g 11.255g Sunflower seeds
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
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
83%
Soybean raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 4.71g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds 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 seeds - 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.