Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?

Although sunflower seeds and broad (fava) 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, broad (fava) beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares sunflower seeds and broad (fava) 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 broad (fava) beans compare specifically.

Sunflower Seeds

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).

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Sunflower Seeds vs Broad (Fava) 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 broad (fava) beans.

This comparison will start by comparing the caloric value of sunflower seeds and broad (fava) beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Sunflower Seeds vs Broad (Fava) Beans Calories

Comparing broad (fava) beans vs sunflower seeds for weight loss, broad (fava) 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 broad (fava) 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 Broad (Fava) Beans Protein

Legumes and most legume products, including sunflower seeds and broad (fava) beans, are important sources of plant-based protein.

Broad (Fava) Beans offer around 20% more protein than sunflower seeds.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.

Sunflower Seeds vs Broad (Fava) 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 broad (fava) beans.

The total amount of carbohydrates is around 71% higher in broad (fava) beans than in sunflower seeds. They have 58.3 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

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There’s less sugar in sunflower seeds than in broad (fava) beans, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.

Lastly, let’s take a look at the dietary fiber in sunflower seeds and broad (fava) beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.

Sunflower Seeds vs Broad (Fava) Beans Fats

Fats in sunflower seeds and broad (fava) beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in sunflower seeds and broad (fava) beans:

• Sunflower Seeds: 56.1 grams per 100 grams
• Broad (Fava) Beans: 1.5 per 100 grams

Speaking of saturated fats, broad (fava) beans are 94% lower in saturated fats.

Broad (Fava) Beans and sunflower seeds contain 0.3 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Broad (Fava) Beans Vitamins Content

This section will discuss the vitamin content of sunflower seeds and broad (fava) 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 C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, broad (fava) beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Sunflower Seeds and broad (fava) beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sunflower seeds and broad (fava) beans contain side by side, so you can easily compare them.

Sunflower Seeds vs Broad (Fava) 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 broad (fava) beans comparison focuses on their mineral content.

Sunflower Seeds is a better source of calcium, fluoride, iron, and potassium than broad (fava) beans.

On the other hand, broad (fava) beans are a higher amount of copper, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Check out the table below to learn how sunflower seeds and broad (fava) beans compare when it comes to mineral content.

The Final Word

Sunflower Seeds and broad (fava) beans are highly nutritious and a great addition to a plant-based diet.

Both sunflower seeds and broad (fava) 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.