White Beans vs. Sunflower Seeds
Nutrition comparison of White 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
white beans
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and sunflower seeds:
- Both sunflower seeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) 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 white beans are high in calories. Sunflower seed has 443% more calories than white bean - sunflower seed has 619 calories per 100 grams and white bean has 114 calories.
| White Beans | Sunflower Seeds | |
|---|---|---|
| Protein | 25% | 10% |
| Carbohydrates | 73% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and white beans contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both sunflower seeds and white beans are high in dietary fiber. Sunflower seed has 140% more dietary fiber than white bean - sunflower seed has 11.5g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and sunflower seeds contain similar amounts of sugar - white bean has 0.29g 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 137% more protein than white bean - sunflower seed has 17.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and white bean has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than white bean - sunflower seed has 1.4mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than sunflower seed - white bean has 0.79mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
White beans and sunflower seeds contain similar amounts of Vitamin K - white bean has 2.9ug 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.
| White Beans | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.096 MG | 0.325 MG |
| Riboflavin | 0.037 MG | 0.285 MG |
| Niacin | 0.113 MG | 4.198 MG |
| Pantothenic acid | 0.185 MG | 7.056 MG |
| Vitamin B6 | 0.075 MG | 0.805 MG |
| Folate | 65 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and white beans are high in calcium. White bean has 28% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both sunflower seeds and white beans are high in iron. Sunflower seed has 128% more iron than white bean - sunflower seed has 6.8mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both sunflower seeds and white beans are high in potassium. Sunflower seed has a little more potassium (8%) than white bean by weight - sunflower seed has 491mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.079 G |
| Total | 0.056 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than white bean per 100 grams.
| White Beans | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.067 G | 37.39 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
White Beans g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or white beans contain more calories in 100 grams?Both sunflower seeds and white beans are high in calories. Sunflower seed has 440% more calories than white bean - sunflower seed has 619 calories in 100g and white bean has 114 calories.
Does sunflower seeds or white beans have more carbohydrates?
By weight, sunflower seeds and white beans contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does sunflower seeds or white beans contain more calcium?
Both sunflower seeds and white beans are high in calcium. White bean has 30% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and white bean has 73mg of calcium.
Does sunflower seeds or white beans contain more iron?
Both sunflower seeds and white beans are high in iron. Sunflower seed has 130% more iron than white bean - sunflower seed has 6.8mg of iron in 100 grams and white bean has 3mg of iron.
Does sunflower seeds or white beans contain more potassium?
Both sunflower seeds and white beans are high in potassium. Sunflower seed has a little more potassium ( 10%) than white bean by weight - sunflower seed has 491mg of potassium in 100 grams and white bean has 454mg of potassium.