Black Beans vs. Sunflower Seeds
Nutrition comparison of Black 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
black beans
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and sunflower seeds:
- Both sunflower seeds and black beans are high in 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: Black Beans (Beans, black turtle, 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
Sunflower seed is high in calories and black bean has 85% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and black bean has 91 calories.
| Black Beans | Sunflower Seeds | |
|---|---|---|
| Protein | 26% | 10% |
| Carbohydrates | 71% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and black beans contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both sunflower seeds and black beans are high in dietary fiber. Sunflower seed has 67% more dietary fiber than black bean - sunflower seed has 11.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and sunflower seeds contain similar amounts of sugar - black bean has 0.23g 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 185% more protein than black bean - sunflower seed has 17.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and black bean has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and black beans contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and sunflower seeds contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than sunflower seed - black bean has 0.62mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Black beans and sunflower seeds contain similar amounts of Vitamin K - black bean has 2.3ug 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.
| Black Beans | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.325 MG |
| Riboflavin | 0.12 MG | 0.285 MG |
| Niacin | 0.62 MG | 4.198 MG |
| Pantothenic acid | 0.184 MG | 7.056 MG |
| Vitamin B6 | 0.055 MG | 0.805 MG |
| Folate | 61 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 63% more calcium than black bean - sunflower seed has 57mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 258% more iron than black bean - sunflower seed has 6.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both sunflower seeds and black beans are high in potassium. Sunflower seed has 59% more potassium than black bean - sunflower seed has 491mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.079 G |
| Total | 0.057 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than black bean per 100 grams.
| Black Beans | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.068 G | 37.39 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Black 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 % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| 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 black beans contain more calories in 100 grams?Sunflower seed is high in calories and black bean has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and black bean has 91 calories.
Does sunflower seeds or black beans have more carbohydrates?
By weight, sunflower seeds and black beans contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does sunflower seeds or black beans contain more iron?
Sunflower seed is an abundant source of iron and it has 260% more iron than black bean - sunflower seed has 6.8mg of iron in 100 grams and black bean has 1.9mg of iron.
Does sunflower seeds or black beans contain more potassium?
Both sunflower seeds and black beans are high in potassium. Sunflower seed has 60% more potassium than black bean - sunflower seed has 491mg of potassium in 100 grams and black bean has 308mg of potassium.