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  6. Navy beans vs. Sunflower seeds

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

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The main differences between navy beans and sunflower seeds

  • Sunflower seeds are richer than navy beans in vitamin E, copper, vitamin B1, vitamin B6, selenium, fats, phosphorus, magnesium, manganese, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index than navy beans.

Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +513.2%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +122.5%
Contains more CopperCopper +757.1%
Contains more ZincZinc +385.4%
Contains more PhosphorusPhosphorus +358.3%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +1727.6%

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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
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 Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +55.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +524.5%
Contains more Vitamin B2Vitamin B2 +437.9%
Contains more Vitamin B3Vitamin B3 +1184.3%
Contains more Vitamin B5Vitamin B5 +324.8%
Contains more Vitamin B6Vitamin B6 +874.6%
Contains more FolateFolate +62.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.21mg 1.8mg 177%
Polyunsaturated fat 0.49g 23.137g 151%
Vitamin B1 0.237mg 1.48mg 104%
Vitamin B6 0.138mg 1.345mg 93%
Selenium 2.9µg 53µg 91%
Fats 0.62g 51.46g 78%
Phosphorus 144mg 660mg 74%
Magnesium 53mg 325mg 65%
Manganese 0.527mg 1.95mg 62%
Vitamin B3 0.649mg 8.335mg 48%
Monounsaturated fat 0.142g 18.528g 46%
Iron 2.36mg 5.25mg 36%
Zinc 1.03mg 5mg 36%
Protein 8.23g 20.78g 25%
Calories 140kcal 584kcal 22%
Vitamin B2 0.066mg 0.355mg 22%
Folate 140µg 227µg 22%
Saturated fat 0.098g 4.455g 20%
Vitamin B5 0.266mg 1.13mg 17%
Omega-3 (ALA) 0.177g 11%
Potassium 389mg 645mg 8%
Fiber 10.5g 8.6g 8%
Starch 15.4g 6%
Carbs 26.05g 20g 2%
Choline 44.7mg 55.1mg 2%
Vitamin C 0.9mg 1.4mg 1%
Calcium 69mg 78mg 1%
Vitamin K 0.6µg 0µg 1%
Protein per 100 calories 5.9g 3.6g N/A
Calories per 10 g protein 170kcal 281kcal N/A
Weight per 100 calories 71g 17g N/A
Unsaturated / Saturated Fat ratio 6.4 9.4 N/A
Net carbs 15.55g 11.4g N/A
Sugar 0.37g 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.1mg 0.348mg 0%
Threonine 0.289mg 0.928mg 0%
Isoleucine 0.387mg 1.139mg 0%
Leucine 0.7mg 1.659mg 0%
Lysine 0.52mg 0.937mg 0%
Methionine 0.111mg 0.494mg 0%
Phenylalanine 0.471mg 1.169mg 0%
Valine 0.504mg 1.315mg 0%
Histidine 0.206mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +30.3%
Contains more WaterWater +1249%
Contains more ProteinProtein +152.5%
Contains more FatsFats +8200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -97.8%
Contains more Mono. FatMonounsaturated fat +12947.9%
Contains more Poly. FatPolyunsaturated fat +4621.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +575.7%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.