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  6. Sunflower seed vs. Winged bean

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

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A recap on differences between Sunflower seed and Winged bean

  • Sunflower seed is higher than Winged bean in Vitamin B6, Selenium, Vitamin B1, Phosphorus, Magnesium, Manganese, Folate, Copper, Vitamin B3, and Iron.
  • Sunflower seed covers your daily Vitamin B6 needs 98% more than Winged bean.
  • Sunflower seed contains 76 times more Selenium than Winged bean. While Sunflower seed contains 53µg of Selenium, Winged bean contains only 0.7µg.

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

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
10
:
0
Winged bean
Winged bean
Contains more Calcium +160%
Contains more Iron +162.5%
Contains more Magnesium +1254.2%
Contains more Phosphorus +1366.7%
Contains more Potassium +10.1%
Contains less Sodium -74.3%
Contains more Zinc +259.7%
Contains more Copper +29.9%
Contains more Manganese +266.5%
Contains more Selenium +7471.4%
Equal in Potassium - 586
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +160%
Contains more Iron +162.5%
Contains more Magnesium +1254.2%
Contains more Phosphorus +1366.7%
Contains more Potassium +10.1%
Contains less Sodium -74.3%
Contains more Zinc +259.7%
Contains more Copper +29.9%
Contains more Manganese +266.5%
Contains more Selenium +7471.4%
Equal in Potassium - 586

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
10
:
0
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +138.3%
Contains more Vitamin B3 +408.2%
Contains more Vitamin B5 +874.1%
Contains more Vitamin B6 +1693.3%
Contains more Folate +1094.7%
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +138.3%
Contains more Vitamin B3 +408.2%
Contains more Vitamin B5 +874.1%
Contains more Vitamin B6 +1693.3%
Contains more Folate +1094.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Winged bean
Winged bean
Contains more Protein +79.1%
Contains more Fats +5617.8%
Contains more Other +51.5%
Contains more Carbs +40.5%
Contains more Water +1113.5%
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
Winged bean
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 Protein +79.1%
Contains more Fats +5617.8%
Contains more Other +51.5%
Contains more Carbs +40.5%
Contains more Water +1113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +7817.9%
Contains more Polyunsaturated fat +13197.1%
Contains less Saturated Fat -95%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +7817.9%
Contains more Polyunsaturated fat +13197.1%
Contains less Saturated Fat -95%

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Winged bean Opinion
Net carbs 11.4g 28.1g Winged bean
Protein 20.78g 11.6g Sunflower seed
Fats 51.46g 0.9g Sunflower seed
Carbs 20g 28.1g Winged bean
Calories 584kcal 148kcal Sunflower seed
Sugar 2.62g Winged bean
Fiber 8.6g Sunflower seed
Calcium 78mg 30mg Sunflower seed
Iron 5.25mg 2mg Sunflower seed
Magnesium 325mg 24mg Sunflower seed
Phosphorus 660mg 45mg Sunflower seed
Potassium 645mg 586mg Sunflower seed
Sodium 9mg 35mg Sunflower seed
Zinc 5mg 1.39mg Sunflower seed
Copper 1.8mg 1.386mg Sunflower seed
Manganese 1.95mg 0.532mg Sunflower seed
Selenium 53µg 0.7µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.379mg Sunflower seed
Vitamin B2 0.355mg 0.149mg Sunflower seed
Vitamin B3 8.335mg 1.64mg Sunflower seed
Vitamin B5 1.13mg 0.116mg Sunflower seed
Vitamin B6 1.345mg 0.075mg Sunflower seed
Folate 227µg 19µg Sunflower seed
Tryptophan 0.348mg 0.252mg Sunflower seed
Threonine 0.928mg 0.451mg Sunflower seed
Isoleucine 1.139mg 0.425mg Sunflower seed
Leucine 1.659mg 0.64mg Sunflower seed
Lysine 0.937mg 0.592mg Sunflower seed
Methionine 0.494mg 0.143mg Sunflower seed
Phenylalanine 1.169mg 0.451mg Sunflower seed
Valine 1.315mg 0.599mg Sunflower seed
Histidine 0.632mg 0.241mg Sunflower seed
Saturated Fat 4.455g 0.222g Winged bean
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.234g Sunflower seed
Polyunsaturated fat 23.137g 0.174g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Winged bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 4.233g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
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. 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.