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  6. Sunflower seeds vs. Yardlong beans

Sunflower seeds vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and yardlong beans?

  • Yardlong beans has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, vitamin B3, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 195% higher.
  • Sunflower seeds have 56 times more vitamin B6 than yardlong beans. Sunflower seeds have 1.345mg of vitamin B6, while yardlong beans has 0.024mg.
  • Sunflower seeds have a lower glycemic index than yardlong beans.

We used Seeds, sunflower seed kernels, dried and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Sunflower seeds vs Yardlong 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.
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +673.8%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +435.7%
Contains more CopperCopper +3729.8%
Contains more ZincZinc +1288.9%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +870.1%
Contains more SeleniumSelenium +3433.3%
Contains less SodiumSodium -55.6%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1641.2%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +1223%
Contains more Vitamin B5Vitamin B5 +2115.7%
Contains more Vitamin B6Vitamin B6 +5504.2%
Contains more FolateFolate +404.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1057.1%
Contains more Vitamin AVitamin A +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Yardlong beans DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.047mg 195%
Polyunsaturated fat 23.137g 0.042g 154%
Vitamin B1 1.48mg 0.085mg 116%
Vitamin B6 1.345mg 0.024mg 102%
Selenium 53µg 1.5µg 94%
Phosphorus 660mg 57mg 86%
Fats 51.46g 0.1g 79%
Manganese 1.95mg 0.201mg 76%
Magnesium 325mg 42mg 67%
Iron 5.25mg 0.98mg 53%
Vitamin B3 8.335mg 0.63mg 48%
Folate 227µg 45µg 46%
Monounsaturated fat 18.528g 0.009g 46%
Zinc 5mg 0.36mg 42%
Protein 20.78g 2.53g 37%
Fiber 8.6g 34%
Calories 584kcal 47kcal 27%
Vitamin B5 1.13mg 0.051mg 22%
Saturated fat 4.455g 0.026g 20%
Vitamin B2 0.355mg 0.099mg 20%
Vitamin C 1.4mg 16.2mg 16%
Choline 55.1mg 10%
Potassium 645mg 290mg 10%
Carbs 20g 9.18g 4%
Calcium 78mg 44mg 3%
Vitamin A 3µg 23µg 2%
Net carbs 11.4g 9.18g N/A
Sugar 2.62g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.348mg 0.029mg 0%
Threonine 0.928mg 0.094mg 0%
Isoleucine 1.139mg 0.135mg 0%
Leucine 1.659mg 0.18mg 0%
Lysine 0.937mg 0.166mg 0%
Methionine 0.494mg 0.036mg 0%
Phenylalanine 1.169mg 0.139mg 0%
Valine 1.315mg 0.146mg 0%
Histidine 0.632mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +721.3%
Contains more FatsFats +51360%
Contains more CarbsCarbs +117.9%
Contains more OtherOther +320.8%
Contains more WaterWater +1749.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +205766.7%
Contains more Poly. FatPolyunsaturated fat +54988.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.