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  6. Sunflower seeds vs. Winged bean

Sunflower seeds vs. Winged bean — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and winged bean

  • Sunflower seeds are higher than winged bean in vitamin B6, selenium, vitamin B1, phosphorus, magnesium, manganese, folate, copper, vitamin B3, and iron.
  • Sunflower seeds cover your daily vitamin B6 needs 98% more than winged bean.
  • Sunflower seeds contain 76 times more selenium than winged bean. While sunflower seeds contain 53µg of selenium, winged bean contains only 0.7µg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Winged bean tuber, raw.

Infographic

Sunflower seeds vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1254.2%
Contains more CalciumCalcium +160%
Contains more IronIron +162.5%
Contains more CopperCopper +29.9%
Contains more ZincZinc +259.7%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +266.5%
Contains more SeleniumSelenium +7471.4%
~equal in Potassium ~586mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +290.5%
Contains more Vitamin B2Vitamin B2 +138.3%
Contains more Vitamin B3Vitamin B3 +408.2%
Contains more Vitamin B5Vitamin B5 +874.1%
Contains more Vitamin B6Vitamin B6 +1693.3%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Winged bean DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.174g 153%
Vitamin B6 1.345mg 0.075mg 98%
Selenium 53µg 0.7µg 95%
Vitamin B1 1.48mg 0.379mg 92%
Phosphorus 660mg 45mg 88%
Fats 51.46g 0.9g 78%
Magnesium 325mg 24mg 72%
Manganese 1.95mg 0.532mg 62%
Folate 227µg 19µg 52%
Monounsaturated fat 18.528g 0.234g 46%
Copper 1.8mg 1.386mg 46%
Vitamin B3 8.335mg 1.64mg 42%
Iron 5.25mg 2mg 41%
Fiber 8.6g 34%
Zinc 5mg 1.39mg 33%
Calories 584kcal 148kcal 22%
Vitamin B5 1.13mg 0.116mg 20%
Saturated fat 4.455g 0.222g 19%
Protein 20.78g 11.6g 18%
Vitamin B2 0.355mg 0.149mg 16%
Choline 55.1mg 10%
Calcium 78mg 30mg 5%
Carbs 20g 28.1g 3%
Vitamin C 1.4mg 0mg 2%
Potassium 645mg 586mg 2%
Sodium 9mg 35mg 1%
Net carbs 11.4g 28.1g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.252mg 0%
Threonine 0.928mg 0.451mg 0%
Isoleucine 1.139mg 0.425mg 0%
Leucine 1.659mg 0.64mg 0%
Lysine 0.937mg 0.592mg 0%
Methionine 0.494mg 0.143mg 0%
Phenylalanine 1.169mg 0.451mg 0%
Valine 1.315mg 0.599mg 0%
Histidine 0.632mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +79.1%
Contains more FatsFats +5617.8%
Contains more OtherOther +51.5%
Contains more CarbsCarbs +40.5%
Contains more WaterWater +1113.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +7817.9%
Contains more Poly. FatPolyunsaturated fat +13197.1%
Contains less Sat. FatSaturated fat -95%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.