Sunflower Seeds vs Black Beans: Which Is Healthier?
Although sunflower seeds and black beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While sunflower seeds belong to the nuts and seeds group, black beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares sunflower seeds and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how sunflower seeds and black beans compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of Vitamin B5 (Pantothenic acid).
Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.
Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.
They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.
Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Sunflower Seeds vs Black Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sunflower seeds vs black beans.
This comparison will start by comparing the caloric value of sunflower seeds and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Black Beans|
|Energy||612 kcal||341 kcal|
|Carbs||17.1 g||62.4 g|
|Fiber||10.3 g||15.5 g|
|Protein||21 g||21.6 g|
|Fat||56.1 g||1.42 g|
|Saturated Fat||5.36 g||0.366 g|
Sunflower Seeds vs Black Beans Calories
Comparing black beans vs sunflower seeds for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower seeds and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Sunflower Seeds vs Black Beans Protein
Legumes and most legume products, including sunflower seeds and black beans, are important sources of plant-based protein.
Black Beans offer around 3% more protein than sunflower seeds.
Black Beans have 21.6 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.
Sunflower Seeds vs Black Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in sunflower seeds and black beans.
The total amount of carbohydrates is around 73% higher in black beans than in sunflower seeds. They have 62.4 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in black beans, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of black beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in sunflower seeds and black beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, black beans are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.
Sunflower Seeds vs Black Beans Fats
Fats in sunflower seeds and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and black beans:
- Sunflower Seeds: 56.1 grams per 100 grams
- Black Beans: 1.4 per 100 grams
Speaking of saturated fats, black beans are 93% lower in saturated fats.
Black Beans and sunflower seeds contain 0.4 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Black Beans Vitamins Content
This section will discuss the vitamin content of sunflower seeds and black beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Sunflower Seeds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, black beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins sunflower seeds and black beans contain side by side, so you can easily compare them.
|Sunflower Seeds||Black Beans|
|Vitamin A||0||17 IU|
|Vitamin B1 (Thiamine)||0.473 mg||0.9 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.193 mg|
|Vitamin B3 (Niacin)||6.96 mg||1.96 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||0.899 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.286 mg|
|Vitamin B9 (Folate)||169 µg||444 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.21 mg|
|Vitamin K||1.2 µg||5.6 µg|
Sunflower Seeds vs Black Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sunflower seeds and black beans comparison focuses on their mineral content.
Sunflower Seeds is a better source of calcium, and potassium than black beans.
On the other hand, black beans are a higher amount of copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Sunflower Seeds and black beans contain the same amount of fluoride.
Check out the table below to learn how sunflower seeds and black beans compare when it comes to mineral content.
|Sunflower Seeds||Black Beans|
|Calcium||78 mg||123 mg|
|Copper||1.83 mg||0.841 mg|
|Iron||5.21 mg||5.02 mg|
|Magnesium||358 mg||171 mg|
|Manganese||2.89 mg||1.06 mg|
|Phosphorus||750 mg||352 mg|
|Potassium||689 mg||1480 mg|
|Selenium||80.4 µg||3.2 µg|
|Sodium||532 mg||5 mg|
|Zinc||6 mg||3.65 mg|
The Final Word
Sunflower Seeds and black beans are highly nutritious and a great addition to a plant-based diet.
Both sunflower seeds and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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