Sunflower Seeds vs. Green Bean

Nutrition comparison of Sunflower Seeds and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sunflower seeds versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sunflower seeds and green bean:

  • Both green bean and sunflower seeds are high in dietary fiber and potassium.
  • Green bean has 66% less carbohydrates than sunflower seed.
  • Green bean is a great source of Vitamin C.
  • Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of iron and protein.
Detailed nutritional comparison of sunflower seeds and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Green Bean src

Calories and Carbs

calories

Sunflower seed is high in calories and green bean has 95% less calories than sunflower seed - green bean has 31 calories per 100 grams and sunflower seed has 619 calories.

For macronutrient ratios, sunflower seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sunflower Seeds Green Bean
Protein 10% 20%
Carbohydrates 12% 76%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Green bean has 66% less carbohydrates than sunflower seed - green bean has 7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both green bean and sunflower seeds are high in dietary fiber. Sunflower seed has 326% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Sunflower seed has less sugar than green bean - green bean has 3.3g 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 840% more protein than green bean - green bean has 1.8g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and green bean has 99% less saturated fat than sunflower seed - green bean has 0.05g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 771% more Vitamin C than sunflower seed - green bean has 12.2mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Green bean has more Vitamin A than sunflower seed - green bean has 35ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Green bean has more Vitamin E than sunflower seed - green bean has 0.41mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Green bean has more Vitamin K than sunflower seed - green bean has 43ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sunflower Seeds Green Bean
Thiamin 0.325 MG 0.082 MG
Riboflavin 0.285 MG 0.104 MG
Niacin 4.198 MG 0.734 MG
Pantothenic acid 7.056 MG 0.225 MG
Vitamin B6 0.805 MG 0.141 MG
Folate 238 UG 33 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 54% more calcium than green bean - green bean has 37mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 561% more iron than green bean - green bean has 1mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both green bean and sunflower seeds are high in potassium. Sunflower seed has 133% more potassium than green bean - green bean has 211mg of potassium per 100 grams and sunflower seed has 491mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both sunflower seeds and green bean contain significant amounts of alpha linoleic acid (ALA).

Sunflower Seeds Green Bean
alpha linoleic acid 0.079 G 0.069 G
Total 0.079 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than green bean per 100 grams.

Sunflower Seeds Green Bean
linoleic acid 37.39 G 0.044 G
Total 37.39 G 0.044 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sunflower Seeds or Green Bean .

Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or sunflower seeds contain more calories in 100 grams?
Sunflower seed is high in calories and green bean has 100% less calories than sunflower seed - green bean has 31 calories in 100g and sunflower seed has 619 calories.

Does green bean or sunflower seeds have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than sunflower seed - green bean has 7g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does green bean or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 560% more iron than green bean - green bean has 1mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does green bean or sunflower seeds contain more potassium?
Both green bean and sunflower seeds are high in potassium. Sunflower seed has 130% more potassium than green bean - green bean has 211mg of potassium in 100 grams and sunflower seed has 491mg of potassium.