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  6. Sunflower seed vs. White beans

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

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What are the main differences between Sunflower seed and White beans?

  • White beans has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Folate than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 228% higher.
  • Sunflower seed has 60 times more Vitamin B3 than White beans. Sunflower seed has 8.335mg of Vitamin B3, while White beans has 0.14mg.

We used Seeds, sunflower seed kernels, dried and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sunflower seed vs White 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.
Sunflower seed
Sunflower seed
8
:
2
White beans
White beans
Contains more Iron +41.9%
Contains more Magnesium +415.9%
Contains more Phosphorus +484.1%
Contains more Potassium +15%
Contains more Zinc +262.3%
Contains more Copper +527.2%
Contains more Manganese +206.6%
Contains more Selenium +3976.9%
Contains more Calcium +15.4%
Contains less Sodium -33.3%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Iron +41.9%
Contains more Magnesium +415.9%
Contains more Phosphorus +484.1%
Contains more Potassium +15%
Contains more Zinc +262.3%
Contains more Copper +527.2%
Contains more Manganese +206.6%
Contains more Selenium +3976.9%
Contains more Calcium +15.4%
Contains less Sodium -33.3%

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
9
:
1
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin E +3641.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1154.2%
Contains more Vitamin B2 +671.7%
Contains more Vitamin B3 +5853.6%
Contains more Vitamin B5 +393.4%
Contains more Vitamin B6 +1346.2%
Contains more Folate +180.2%
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +3641.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1154.2%
Contains more Vitamin B2 +671.7%
Contains more Vitamin B3 +5853.6%
Contains more Vitamin B5 +393.4%
Contains more Vitamin B6 +1346.2%
Contains more Folate +180.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
White beans
White beans
Contains more Protein +113.6%
Contains more Fats +14602.9%
Contains more Other +73.1%
Contains more Carbs +25.5%
Contains more Water +1233.6%
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +113.6%
Contains more Fats +14602.9%
Contains more Other +73.1%
Contains more Carbs +25.5%
Contains more Water +1233.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +59667.7%
Contains more Polyunsaturated fat +15121.7%
Contains less Saturated Fat -98%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +59667.7%
Contains more Polyunsaturated fat +15121.7%
Contains less Saturated Fat -98%

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 White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed White beans Opinion
Net carbs 11.4g 18.79g White beans
Protein 20.78g 9.73g Sunflower seed
Fats 51.46g 0.35g Sunflower seed
Carbs 20g 25.09g White beans
Calories 584kcal 139kcal Sunflower seed
Sugar 2.62g 0.34g White beans
Fiber 8.6g 6.3g Sunflower seed
Calcium 78mg 90mg White beans
Iron 5.25mg 3.7mg Sunflower seed
Magnesium 325mg 63mg Sunflower seed
Phosphorus 660mg 113mg Sunflower seed
Potassium 645mg 561mg Sunflower seed
Sodium 9mg 6mg White beans
Zinc 5mg 1.38mg Sunflower seed
Copper 1.8mg 0.287mg Sunflower seed
Manganese 1.95mg 0.636mg Sunflower seed
Selenium 53µg 1.3µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.94mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.118mg Sunflower seed
Vitamin B2 0.355mg 0.046mg Sunflower seed
Vitamin B3 8.335mg 0.14mg Sunflower seed
Vitamin B5 1.13mg 0.229mg Sunflower seed
Vitamin B6 1.345mg 0.093mg Sunflower seed
Folate 227µg 81µg Sunflower seed
Vitamin K 0µg 3.5µg White beans
Tryptophan 0.348mg 0.115mg Sunflower seed
Threonine 0.928mg 0.409mg Sunflower seed
Isoleucine 1.139mg 0.429mg Sunflower seed
Leucine 1.659mg 0.776mg Sunflower seed
Lysine 0.937mg 0.668mg Sunflower seed
Methionine 0.494mg 0.146mg Sunflower seed
Phenylalanine 1.169mg 0.526mg Sunflower seed
Valine 1.315mg 0.509mg Sunflower seed
Histidine 0.632mg 0.271mg Sunflower seed
Saturated Fat 4.455g 0.091g White beans
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.031g Sunflower seed
Polyunsaturated fat 23.137g 0.152g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed White 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
156%
Sunflower seed
14%
White beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 4.364g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 20)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.6)
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 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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.