Sunflower Seeds vs Kidney Beans: What’s The Difference?
Although sunflower seeds and kidney 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, kidney beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares sunflower seeds and kidney 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 kidney 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).
Kidney beans (Phaseolus vulgaris) are a type of legume 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, as well as their rich, nutty flavor.
Kidney 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 kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney 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.
Kidney 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), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Sunflower Seeds vs Kidney 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 kidney beans.
This comparison will start by comparing the caloric value of sunflower seeds and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Kidney Beans|
|Energy||612 kcal||333 kcal|
|Carbs||17.1 g||60 g|
|Fiber||10.3 g||24.9 g|
|Protein||21 g||23.6 g|
|Fat||56.1 g||0.83 g|
|Saturated Fat||5.36 g||0.12 g|
Sunflower Seeds vs Kidney Beans Calories
Comparing kidney beans vs sunflower seeds for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower seeds and kidney 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 Kidney Beans Protein
Legumes and most legume products, including sunflower seeds and kidney beans, are important sources of plant-based protein.
Kidney Beans offer around 11% more protein than sunflower seeds.
Kidney Beans have 23.6 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.
Sunflower Seeds vs Kidney 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 kidney beans.
The total amount of carbohydrates is around 72% higher in kidney beans than in sunflower seeds. They have 60 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in kidney beans, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of kidney beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in sunflower seeds and kidney 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, kidney beans are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.
Sunflower Seeds vs Kidney Beans Fats
Fats in sunflower seeds and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and kidney beans:
- Sunflower Seeds: 56.1 grams per 100 grams
- Kidney Beans: 0.8 per 100 grams
Speaking of saturated fats, kidney beans are 98% lower in saturated fats.
Kidney Beans and sunflower seeds contain 0.1 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Kidney Beans Vitamins Content
This section will discuss the vitamin content of sunflower seeds and kidney 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 C, vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin K.
However, kidney beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds and kidney beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins sunflower seeds and kidney beans contain side by side, so you can easily compare them.
|Sunflower Seeds||Kidney Beans|
|Vitamin C||0||4.5 mg|
|Vitamin B1 (Thiamine)||0.473 mg||0.529 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.219 mg|
|Vitamin B3 (Niacin)||6.96 mg||2.06 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||0.78 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.397 mg|
|Vitamin B9 (Folate)||169 µg||394 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.22 mg|
|Vitamin K||1.2 µg||19 µg|
Sunflower Seeds vs Kidney 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 kidney beans comparison focuses on their mineral content.
Sunflower Seeds is a better source of calcium, fluoride, iron, and potassium than kidney beans.
On the other hand, kidney 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 kidney beans compare when it comes to mineral content.
|Sunflower Seeds||Kidney Beans|
|Calcium||78 mg||143 mg|
|Copper||1.83 mg||0.958 mg|
|Iron||5.21 mg||8.2 mg|
|Magnesium||358 mg||140 mg|
|Manganese||2.89 mg||1.02 mg|
|Phosphorus||750 mg||407 mg|
|Potassium||689 mg||1410 mg|
|Selenium||80.4 µg||3.2 µg|
|Sodium||532 mg||24 mg|
|Zinc||6 mg||2.79 mg|
The Final Word
Sunflower Seeds and kidney beans are highly nutritious and a great addition to a plant-based diet.
Both sunflower seeds and kidney 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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- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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