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  6. Yardlong beans vs. Sunflower seeds

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

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

  • 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 a lower glycemic index than yardlong beans.

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

Infographic

Yardlong beans vs Sunflower seeds infographic
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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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 less SodiumSodium -55.6%
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%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +1057.1%
Contains more Vitamin AVitamin A +666.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.047mg 1.8mg 195%
Polyunsaturated fat 0.042g 23.137g 154%
Vitamin B1 0.085mg 1.48mg 116%
Vitamin B6 0.024mg 1.345mg 102%
Selenium 1.5µg 53µg 94%
Phosphorus 57mg 660mg 86%
Fats 0.1g 51.46g 79%
Manganese 0.201mg 1.95mg 76%
Magnesium 42mg 325mg 67%
Iron 0.98mg 5.25mg 53%
Vitamin B3 0.63mg 8.335mg 48%
Folate 45µg 227µg 46%
Monounsaturated fat 0.009g 18.528g 46%
Zinc 0.36mg 5mg 42%
Protein 2.53g 20.78g 37%
Fiber 8.6g 34%
Calories 47kcal 584kcal 27%
Vitamin B5 0.051mg 1.13mg 22%
Saturated fat 0.026g 4.455g 20%
Vitamin B2 0.099mg 0.355mg 20%
Vitamin C 16.2mg 1.4mg 16%
Choline 55.1mg 10%
Potassium 290mg 645mg 10%
Carbs 9.18g 20g 4%
Calcium 44mg 78mg 3%
Vitamin A 23µg 3µg 2%
Net carbs 9.18g 11.4g N/A
Sugar 2.62g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.029mg 0.348mg 0%
Threonine 0.094mg 0.928mg 0%
Isoleucine 0.135mg 1.139mg 0%
Leucine 0.18mg 1.659mg 0%
Lysine 0.166mg 0.937mg 0%
Methionine 0.036mg 0.494mg 0%
Phenylalanine 0.139mg 1.169mg 0%
Valine 0.146mg 1.315mg 0%
Histidine 0.082mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +1749.3%
Contains more ProteinProtein +721.3%
Contains more FatsFats +51360%
Contains more CarbsCarbs +117.9%
Contains more OtherOther +320.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.4%
Contains more Mono. FatMonounsaturated fat +205766.7%
Contains more Poly. FatPolyunsaturated fat +54988.1%

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