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.
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.
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 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 Green Bean (Beans, snap, green, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Green Bean 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 % |
|
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 % |
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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 % |
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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 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.