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  6. Sunflower seeds vs. Soybean raw

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 for 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% 1% 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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +200%
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Soybean raw DV% diff.
Vitamin E 35.17mg 0.85mg 229%
Iron 5.25mg 15.7mg 131%
Polyunsaturated fat 23.137g 11.255g 79%
Vitamin B6 1.345mg 0.377mg 74%
Selenium 53µg 17.8µg 64%
Vitamin B1 1.48mg 0.874mg 51%
Fats 51.46g 19.94g 48%
Vitamin B3 8.335mg 1.623mg 42%
Vitamin B2 0.355mg 0.87mg 40%
Vitamin K 0µg 47µg 39%
Folate 227µg 375µg 37%
Monounsaturated fat 18.528g 4.404g 35%
Potassium 645mg 1797mg 34%
Protein 20.78g 36.49g 31%
Manganese 1.95mg 2.517mg 25%
Calcium 78mg 277mg 20%
Copper 1.8mg 1.658mg 16%
Magnesium 325mg 280mg 11%
Choline 55.1mg 115.9mg 11%
Vitamin B5 1.13mg 0.793mg 7%
Saturated fat 4.455g 2.884g 7%
Calories 584kcal 446kcal 7%
Phosphorus 660mg 704mg 6%
Vitamin C 1.4mg 6mg 5%
Fiber 8.6g 9.3g 3%
Carbs 20g 30.16g 3%
Zinc 5mg 4.89mg 1%
Net carbs 11.4g 20.86g N/A
Sugar 2.62g 7.33g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.591mg 0%
Threonine 0.928mg 1.766mg 0%
Isoleucine 1.139mg 1.971mg 0%
Leucine 1.659mg 3.309mg 0%
Lysine 0.937mg 2.706mg 0%
Methionine 0.494mg 0.547mg 0%
Phenylalanine 1.169mg 2.122mg 0%
Valine 1.315mg 2.029mg 0%
Histidine 0.632mg 1.097mg 0%
Omega-3 - EPA 0.014g N/A

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%

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.