Fava Bean vs. Sunflower Seeds
Nutrition comparison of Cooked Fava Bean and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fava bean
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and sunflower seeds:
- Both sunflower seeds and fava bean are high in calories, dietary fiber and potassium.
- 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.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 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 fava bean are high in calories. Sunflower seed has 463% more calories than fava bean - sunflower seed has 619 calories per 100 grams and fava bean has 110 calories.
| Fava Bean | Sunflower Seeds | |
|---|---|---|
| Protein | 27% | 10% |
| Carbohydrates | 70% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and fava bean contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Both sunflower seeds and fava bean are high in dietary fiber. Sunflower seed has 113% more dietary fiber than fava bean - sunflower seed has 11.5g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Sunflower seed has less sugar than fava bean - fava bean has 1.8g 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 126% more protein than fava bean - sunflower seed has 17.2g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and fava bean has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and fava bean contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Fava bean and sunflower seeds contain similar amounts of Vitamin A - fava bean has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Fava bean and sunflower seeds contain similar amounts of Vitamin E - fava bean has 0.02mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Fava bean and sunflower seeds contain similar amounts of Vitamin K - fava 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.
| Fava Bean | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.097 MG | 0.325 MG |
| Riboflavin | 0.089 MG | 0.285 MG |
| Niacin | 0.711 MG | 4.198 MG |
| Pantothenic acid | 0.157 MG | 7.056 MG |
| Vitamin B6 | 0.072 MG | 0.805 MG |
| Folate | 104 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 58% more calcium than fava bean - sunflower seed has 57mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 354% more iron than fava bean - sunflower seed has 6.8mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both sunflower seeds and fava bean are high in potassium. Sunflower seed has 83% more potassium than fava bean - sunflower seed has 491mg of potassium per 100 grams and fava bean has 268mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Fava Bean | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.079 G |
| Total | 0.012 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than fava bean per 100 grams.
| Fava Bean | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.152 G | 37.39 G |
| Total | 0.152 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: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Fava Bean g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 sunflower seeds or fava bean contain more calories in 100 grams?Both sunflower seeds and fava bean are high in calories. Sunflower seed has 460% more calories than fava bean - sunflower seed has 619 calories in 100g and fava bean has 110 calories.
Does sunflower seeds or fava bean have more carbohydrates?
By weight, sunflower seeds and fava bean contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does sunflower seeds or fava bean contain more iron?
Sunflower seed is an abundant source of iron and it has 350% more iron than fava bean - sunflower seed has 6.8mg of iron in 100 grams and fava bean has 1.5mg of iron.
Does sunflower seeds or fava bean contain more potassium?
Both sunflower seeds and fava bean are high in potassium. Sunflower seed has 80% more potassium than fava bean - sunflower seed has 491mg of potassium in 100 grams and fava bean has 268mg of potassium.