Mung Bean vs. Sunflower Seeds
Nutrition comparison of Mung 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
mung bean
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and sunflower seeds:
- Both sunflower seeds and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more pantothenic acid and Vitamin B6, however, mung bean contains more folate.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) 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 mung bean are high in calories. Sunflower seed has 78% more calories than mung bean - sunflower seed has 619 calories per 100 grams and mung bean has 347 calories.
| Mung Bean | Sunflower Seeds | |
|---|---|---|
| Protein | 27% | 10% |
| Carbohydrates | 70% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and sunflower seed has 67% less carbohydrates than mung bean - sunflower seed has 20.6g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both sunflower seeds and mung bean are high in dietary fiber. Mung bean has 42% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Sunflower seed has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and mung bean are high in protein. Mung bean has 39% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and mung bean has 94% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 243% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than sunflower seed - mung bean has 6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Mung bean has more Vitamin E than sunflower seed - mung bean has 0.51mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Mung bean has more Vitamin K than sunflower seed - mung bean has 9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid and Vitamin B6, however, mung bean contains more folate. Both mung bean and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Mung Bean | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.621 MG | 0.325 MG |
| Riboflavin | 0.233 MG | 0.285 MG |
| Niacin | 2.251 MG | 4.198 MG |
| Pantothenic acid | 1.91 MG | 7.056 MG |
| Vitamin B6 | 0.382 MG | 0.805 MG |
| Folate | 625 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and mung bean are high in calcium. Mung bean has 132% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both sunflower seeds and mung bean are high in iron. Sunflower seed is very similar to mung bean for iron - sunflower seed has 6.8mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both sunflower seeds and mung bean are high in potassium. Mung bean has 154% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.079 G |
| Total | 0.027 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.357 G | 37.39 G |
| Total | 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Mung Bean g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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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 % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 mung bean contain more calories in 100 grams?Both sunflower seeds and mung bean are high in calories. Sunflower seed has 80% more calories than mung bean - sunflower seed has 619 calories in 100g and mung bean has 347 calories.
Does sunflower seeds or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than mung bean - sunflower seed has 20.6g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does sunflower seeds or mung bean contain more calcium?
Both sunflower seeds and mung bean are high in calcium. Mung bean has 130% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does sunflower seeds or mung bean contain more iron?
Both sunflower seeds and mung bean are high in iron. Sunflower seed is very similar to mung bean for iron - sunflower seed has 6.8mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does sunflower seeds or mung bean contain more potassium?
Both sunflower seeds and mung bean are high in potassium. Mung bean has 150% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and mung bean has 1246mg of potassium.