Sunflower Seeds vs. Lima Beans
Nutrition comparison of Sunflower Seeds and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and lima beans:
- Both lima beans and sunflower seeds are high in calories, dietary fiber, iron and potassium.
- Lima bean is an excellent source of Vitamin C.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lima beans and sunflower seeds are high in calories. Sunflower seed has 448% more calories than lima bean - lima bean has 113 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 lima beans per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Lima Beans | |
|---|---|---|
| Protein | 10% | 24% |
| Carbohydrates | 12% | 70% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lima beans and sunflower seeds contain similar amounts of carbs - lima bean has 20.2g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both lima beans and sunflower seeds are high in dietary fiber. Sunflower seed has 135% more dietary fiber than lima bean - lima bean has 4.9g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than lima bean - lima bean has 1.5g 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 152% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and lima bean has 97% less saturated fat than sunflower seed - lima bean has 0.2g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has 15 times more Vitamin C than sunflower seed - lima bean has 23.4mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Lima bean has more Vitamin A than sunflower seed - lima bean has 10ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Lima beans and sunflower seeds contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Lima bean has more Vitamin K than sunflower seed - lima bean has 5.6ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and lima beans contain significant amounts of thiamin.
| Sunflower Seeds | Lima Beans | |
|---|---|---|
| Thiamin | 0.325 MG | 0.217 MG |
| Riboflavin | 0.285 MG | 0.103 MG |
| Niacin | 4.198 MG | 1.474 MG |
| Pantothenic acid | 7.056 MG | 0.247 MG |
| Vitamin B6 | 0.805 MG | 0.204 MG |
| Folate | 238 UG | 34 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 68% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both lima beans and sunflower seeds are high in iron. Sunflower seed has 117% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both lima beans and sunflower seeds are high in potassium. Lima bean is very similar to lima bean for potassium - lima bean has 467mg 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 lima beans contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.136 G |
| Total | 0.079 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than lima bean per 100 grams.
| Sunflower Seeds | Lima Beans | |
|---|---|---|
| linoleic acid | 37.39 G | 0.283 G |
| Total | 37.39 G | 0.283 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Lima Beans (Lima beans, immature seeds, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Lima Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lima beans or sunflower seeds contain more calories in 100 grams?Both lima beans and sunflower seeds are high in calories. Sunflower seed has 450% more calories than lima bean - lima bean has 113 calories in 100g and sunflower seed has 619 calories.
Does lima beans or sunflower seeds have more carbohydrates?
By weight, lima beans and sunflower seeds contain similar amounts of carbs - lima bean has 20.2g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does lima beans or sunflower seeds contain more iron?
Both lima beans and sunflower seeds are high in iron. Sunflower seed has 120% more iron than lima bean - lima bean has 3.1mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does lima beans or sunflower seeds contain more potassium?
Both lima beans and sunflower seeds are high in potassium. Lima bean is very similar to lima bean for potassium - lima bean has 467mg of potassium in 100 grams and sunflower seed has 491mg of potassium.