Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged beans
  5. Compare
  6. Winged beans vs. Sunflower seeds

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

Compare

Important differences between winged beans and sunflower seeds

  • Winged beans has less copper, vitamin B6, vitamin B1, selenium, phosphorus, magnesium, folate, vitamin B3, manganese, and zinc.
  • Sunflower seeds' daily need coverage for copper is 114% more.
  • Winged beans has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Winged beans, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Winged beans vs Sunflower seeds 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%
Contains more CalciumCalcium +82.1%
Contains more MagnesiumMagnesium +501.9%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +21.2%
Contains more CopperCopper +132.9%
Contains more ZincZinc +247.2%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +62.6%
Contains more SeleniumSelenium +1727.6%

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +401.7%
Contains more Vitamin B2Vitamin B2 +175.2%
Contains more Vitamin B3Vitamin B3 +904.2%
Contains more Vitamin B5Vitamin B5 +624.4%
Contains more Vitamin B6Vitamin B6 +2761.7%
Contains more FolateFolate +2170%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 1.551g 23.137g 144%
Copper 0.773mg 1.8mg 114%
Vitamin B6 0.047mg 1.345mg 100%
Vitamin B1 0.295mg 1.48mg 99%
Selenium 2.9µg 53µg 91%
Phosphorus 153mg 660mg 72%
Fats 5.84g 51.46g 70%
Magnesium 54mg 325mg 65%
Folate 10µg 227µg 54%
Vitamin B3 0.83mg 8.335mg 47%
Monounsaturated fat 2.153g 18.528g 41%
Fiber 8.6g 34%
Manganese 1.199mg 1.95mg 33%
Zinc 1.44mg 5mg 32%
Calories 147kcal 584kcal 22%
Protein 10.62g 20.78g 20%
Vitamin B5 0.156mg 1.13mg 19%
Vitamin B2 0.129mg 0.355mg 17%
Saturated fat 0.825g 4.455g 17%
Iron 4.33mg 5.25mg 12%
Potassium 280mg 645mg 11%
Choline 55.1mg 10%
Calcium 142mg 78mg 6%
Vitamin C 0mg 1.4mg 2%
Carbs 14.94g 20g 2%
Net carbs 14.94g 11.4g N/A
Sugar 2.62g N/A
Sodium 13mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.233mg 0.348mg 0%
Threonine 0.36mg 0.928mg 0%
Isoleucine 0.448mg 1.139mg 0%
Leucine 0.762mg 1.659mg 0%
Lysine 0.652mg 0.937mg 0%
Methionine 0.109mg 0.494mg 0%
Phenylalanine 0.436mg 1.169mg 0%
Valine 0.467mg 1.315mg 0%
Histidine 0.241mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1320.5%
Contains more ProteinProtein +95.7%
Contains more FatsFats +781.2%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +114.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +760.6%
Contains more Poly. FatPolyunsaturated fat +1391.7%

People also compare

Winged beans
Winged beans vs Corn raw
Corn raw
Winged beans
Winged beans vs Green bean raw
Green bean raw
Winged beans
Winged beans vs Beetroot
Beetroot
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.