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  6. Winged bean vs. Sunflower seeds

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

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A recap on differences between winged bean and sunflower seeds

  • 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.
  • The glycemic index of sunflower seeds is lower.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 MagnesiumMagnesium +1254.2%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +10.1%
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%

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% 95% 34% 31% 7% 17% 0% 0% 14% 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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.174g 23.137g 153%
Vitamin B6 0.075mg 1.345mg 98%
Selenium 0.7µg 53µg 95%
Vitamin B1 0.379mg 1.48mg 92%
Phosphorus 45mg 660mg 88%
Fats 0.9g 51.46g 78%
Magnesium 24mg 325mg 72%
Manganese 0.532mg 1.95mg 62%
Folate 19µg 227µg 52%
Monounsaturated fat 0.234g 18.528g 46%
Copper 1.386mg 1.8mg 46%
Vitamin B3 1.64mg 8.335mg 42%
Iron 2mg 5.25mg 41%
Fiber 8.6g 34%
Zinc 1.39mg 5mg 33%
Calories 148kcal 584kcal 22%
Vitamin B5 0.116mg 1.13mg 20%
Saturated fat 0.222g 4.455g 19%
Protein 11.6g 20.78g 18%
Vitamin B2 0.149mg 0.355mg 16%
Choline 55.1mg 10%
Calcium 30mg 78mg 5%
Carbs 28.1g 20g 3%
Vitamin C 0mg 1.4mg 2%
Potassium 586mg 645mg 2%
Sodium 35mg 9mg 1%
Net carbs 28.1g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.348mg 0%
Threonine 0.451mg 0.928mg 0%
Isoleucine 0.425mg 1.139mg 0%
Leucine 0.64mg 1.659mg 0%
Lysine 0.592mg 0.937mg 0%
Methionine 0.143mg 0.494mg 0%
Phenylalanine 0.451mg 1.169mg 0%
Valine 0.599mg 1.315mg 0%
Histidine 0.241mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 CarbsCarbs +40.5%
Contains more WaterWater +1113.5%
Contains more ProteinProtein +79.1%
Contains more FatsFats +5617.8%
Contains more OtherOther +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -95%
Contains more Mono. FatMonounsaturated fat +7817.9%
Contains more Poly. FatPolyunsaturated fat +13197.1%

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