Pinto Beans vs. Sunflower Seeds
Nutrition comparison of Pinto Beans and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and sunflower seeds:
- Both sunflower seeds and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and pinto beans are high in calories. Sunflower seed has 443% more calories than pinto bean - sunflower seed has 619 calories per 100 grams and pinto bean has 114 calories.
| Pinto Beans | Sunflower Seeds | |
|---|---|---|
| Protein | 24% | 10% |
| Carbohydrates | 69% | 12% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and pinto beans contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both sunflower seeds and pinto beans are high in dietary fiber. Sunflower seed has 109% more dietary fiber than pinto bean - sunflower seed has 11.5g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto beans and sunflower seeds contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 146% more protein than pinto bean - sunflower seed has 17.2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and pinto bean has 97% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and pinto beans contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pinto Beans | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.325 MG |
| Riboflavin | 0.019 MG | 0.285 MG |
| Niacin | 0.272 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | 24 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and pinto beans are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 412% more iron than pinto bean - sunflower seed has 6.8mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both sunflower seeds and pinto beans are high in potassium. Sunflower seed has 79% more potassium than pinto bean - sunflower seed has 491mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pinto beans and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.079 G |
| Total | 0.158 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.115 G | 37.39 G |
| Total | 0.115 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pinto Beans g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or pinto beans contain more calories in 100 grams?Both sunflower seeds and pinto beans are high in calories. Sunflower seed has 440% more calories than pinto bean - sunflower seed has 619 calories in 100g and pinto bean has 114 calories.
Does sunflower seeds or pinto beans have more carbohydrates?
By weight, sunflower seeds and pinto beans contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does sunflower seeds or pinto beans contain more calcium?
Both sunflower seeds and pinto beans are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does sunflower seeds or pinto beans contain more iron?
Sunflower seed is an abundant source of iron and it has 410% more iron than pinto bean - sunflower seed has 6.8mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does sunflower seeds or pinto beans contain more potassium?
Both sunflower seeds and pinto beans are high in potassium. Sunflower seed has 80% more potassium than pinto bean - sunflower seed has 491mg of potassium in 100 grams and pinto bean has 274mg of potassium.