Kidney Beans vs. Sunflower Seeds
Nutrition comparison of Kidney 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
kidney beans
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and sunflower seeds:
- Both sunflower seeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) 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 kidney beans are high in calories. Sunflower seed has 412% more calories than kidney bean - sunflower seed has 619 calories per 100 grams and kidney bean has 121 calories.
| Kidney Beans | Sunflower Seeds | |
|---|---|---|
| Protein | 26% | 10% |
| Carbohydrates | 67% | 12% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and kidney beans contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both sunflower seeds and kidney beans are high in dietary fiber. Sunflower seed has 92% more dietary fiber than kidney bean - sunflower seed has 11.5g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both sunflower seeds and kidney beans are high in protein. Sunflower seed has 112% more protein than kidney bean - sunflower seed has 17.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and kidney bean has 94% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and kidney beans contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Kidney beans and sunflower seeds contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than sunflower seed - kidney bean has 5.7ug 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.
| Kidney Beans | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.325 MG |
| Riboflavin | 0.015 MG | 0.285 MG |
| Niacin | 0.417 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.113 MG | 0.805 MG |
| Folate | 23 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and kidney beans are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 354% more iron than kidney bean - sunflower seed has 6.8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both sunflower seeds and kidney beans are high in potassium. Sunflower seed has 96% more potassium than kidney bean - sunflower seed has 491mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.079 G |
| Total | 0.132 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 37.39 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Kidney Beans g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or kidney beans contain more calories in 100 grams?Both sunflower seeds and kidney beans are high in calories. Sunflower seed has 410% more calories than kidney bean - sunflower seed has 619 calories in 100g and kidney bean has 121 calories.
Does sunflower seeds or kidney beans have more carbohydrates?
By weight, sunflower seeds and kidney beans contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does sunflower seeds or kidney beans contain more calcium?
Both sunflower seeds and kidney beans are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does sunflower seeds or kidney beans contain more iron?
Sunflower seed is an abundant source of iron and it has 350% more iron than kidney bean - sunflower seed has 6.8mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does sunflower seeds or kidney beans contain more potassium?
Both sunflower seeds and kidney beans are high in potassium. Sunflower seed has 100% more potassium than kidney bean - sunflower seed has 491mg of potassium in 100 grams and kidney bean has 250mg of potassium.