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  6. Mung bean vs. Sunflower seeds

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

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

  • Mung beans are richer in folate, yet sunflower seeds are richer in vitamin E, copper, selenium, fats, vitamin B6, vitamin B1, phosphorus, manganese, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 231% higher.
  • Mung beans have 3 times more folate than sunflower seeds. Mung beans have 625µg of folate, while sunflower seeds have 227µg.
  • Sunflower seeds have a lower glycemic index than mung beans.

We used Mung beans, mature seeds, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +69.2%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +28.4%
Contains more MagnesiumMagnesium +72%
Contains more CopperCopper +91.3%
Contains more ZincZinc +86.6%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +88.4%
Contains more SeleniumSelenium +546.3%

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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
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 CVitamin C +242.9%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.3%
Contains more Vitamin EVitamin E +6796.1%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +270.3%
Contains more Vitamin B6Vitamin B6 +252.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Sunflower seeds DV% diff.
Vitamin E 0.51mg 35.17mg 231%
Polyunsaturated fat 0.384g 23.137g 152%
Folate 625µg 227µg 100%
Copper 0.941mg 1.8mg 95%
Selenium 8.2µg 53µg 81%
Fats 1.15g 51.46g 77%
Vitamin B6 0.382mg 1.345mg 74%
Vitamin B1 0.621mg 1.48mg 72%
Monounsaturated fat 0.161g 18.528g 46%
Phosphorus 367mg 660mg 42%
Manganese 1.035mg 1.95mg 40%
Vitamin B3 2.251mg 8.335mg 38%
Magnesium 189mg 325mg 32%
Fiber 16.3g 8.6g 31%
Zinc 2.68mg 5mg 21%
Iron 6.74mg 5.25mg 19%
Saturated fat 0.348g 4.455g 19%
Potassium 1246mg 645mg 18%
Vitamin B5 1.91mg 1.13mg 16%
Carbs 62.62g 20g 14%
Calories 347kcal 584kcal 12%
Vitamin B2 0.233mg 0.355mg 9%
Vitamin K 9µg 0µg 8%
Choline 97.9mg 55.1mg 8%
Protein 23.86g 20.78g 6%
Calcium 132mg 78mg 5%
Vitamin C 4.8mg 1.4mg 4%
Protein per 100 calories 6.9g 3.6g N/A
Calories per 10 g protein 145kcal 281kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 1.6 9.4 N/A
Net carbs 46.32g 11.4g N/A
Sugar 6.6g 2.62g N/A
Sodium 15mg 9mg 0%
Vitamin A 6µg 3µg 0%
Tryptophan 0.26mg 0.348mg 0%
Threonine 0.782mg 0.928mg 0%
Isoleucine 1.008mg 1.139mg 0%
Leucine 1.847mg 1.659mg 0%
Lysine 1.664mg 0.937mg 0%
Methionine 0.286mg 0.494mg 0%
Phenylalanine 1.443mg 1.169mg 0%
Valine 1.237mg 1.315mg 0%
Histidine 0.695mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 ProteinProtein +14.8%
Contains more CarbsCarbs +213.1%
Contains more WaterWater +91.3%
Contains more FatsFats +4374.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -92.2%
Contains more Mono. FatMonounsaturated fat +11408.1%
Contains more Poly. FatPolyunsaturated fat +5925.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.