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  6. Cranberry bean raw vs. Sunflower seeds

Cranberry bean raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between cranberry bean raw and sunflower seeds

  • Cranberry bean raw is higher in folate and fiber, yet sunflower seeds are higher in copper, vitamin B6, fats, selenium, vitamin B1, manganese, vitamin B3, and phosphorus.
  • Sunflower seeds cover your daily copper needs 112% more than cranberry bean raw.
  • Cranberry bean raw contains 3 times more fiber than sunflower seeds. While cranberry bean raw contains 24.7g of fiber, sunflower seeds contain only 8.6g.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Cranberry bean raw vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +62.8%
Contains more PotassiumPotassium +106.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +108.3%
Contains more CopperCopper +126.7%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +77.4%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +317.3%
~equal in Iron ~5.25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more FolateFolate +166.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +472.9%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +335.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.527g 23.137g 151%
Copper 0.794mg 1.8mg 112%
Folate 604µg 227µg 94%
Vitamin B6 0.309mg 1.345mg 80%
Fats 1.23g 51.46g 77%
Selenium 12.7µg 53µg 73%
Fiber 24.7g 8.6g 64%
Vitamin B1 0.747mg 1.48mg 61%
Monounsaturated fat 0.106g 18.528g 46%
Manganese 0.92mg 1.95mg 45%
Vitamin B3 1.455mg 8.335mg 43%
Phosphorus 372mg 660mg 41%
Magnesium 156mg 325mg 40%
Potassium 1332mg 645mg 20%
Saturated fat 0.316g 4.455g 19%
Carbs 60.05g 20g 13%
Calories 335kcal 584kcal 12%
Zinc 3.63mg 5mg 12%
Vitamin B2 0.213mg 0.355mg 11%
Choline 55.1mg 10%
Vitamin B5 0.748mg 1.13mg 8%
Protein 23.03g 20.78g 5%
Calcium 127mg 78mg 5%
Iron 5mg 5.25mg 3%
Vitamin C 0mg 1.4mg 2%
Protein per 100 calories 6.9g 3.6g N/A
Calories per 10 g protein 145kcal 281kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 2 9.4 N/A
Net carbs 35.35g 11.4g N/A
Sugar 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.273mg 0.348mg 0%
Threonine 0.969mg 0.928mg 0%
Isoleucine 1.017mg 1.139mg 0%
Leucine 1.838mg 1.659mg 0%
Lysine 1.58mg 0.937mg 0%
Methionine 0.346mg 0.494mg 0%
Phenylalanine 1.245mg 1.169mg 0%
Valine 1.205mg 1.315mg 0%
Histidine 0.641mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +200.3%
Contains more WaterWater +161.9%
Contains more FatsFats +4083.7%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -92.9%
Contains more Mono. FatMonounsaturated fat +17379.2%
Contains more Poly. FatPolyunsaturated fat +4290.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.