Sunflower Seeds vs Vigna Mungo Beans: How Do They Compare?
Although sunflower seeds and vigna mungo 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, vigna mungo beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares sunflower seeds and vigna mungo 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 vigna mungo 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).
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Sunflower Seeds vs Vigna Mungo 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 vigna mungo beans.
This comparison will start by comparing the caloric value of sunflower seeds and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Vigna Mungo Beans|
|Energy||612 kcal||341 kcal|
|Carbs||17.1 g||59 g|
|Fiber||10.3 g||18.3 g|
|Protein||21 g||25.2 g|
|Fat||56.1 g||1.64 g|
|Saturated Fat||5.36 g||0.114 g|
Sunflower Seeds vs Vigna Mungo Beans Calories
Comparing vigna mungo beans vs sunflower seeds for weight loss, vigna mungo 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 vigna mungo 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 Vigna Mungo Beans Protein
Legumes and most legume products, including sunflower seeds and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 17% more protein than sunflower seeds.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.
Sunflower Seeds vs Vigna Mungo 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 vigna mungo beans.
The total amount of carbohydrates is around 71% higher in vigna mungo beans than in sunflower seeds. They have 59 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in vigna mungo beans, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in sunflower seeds and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.
Sunflower Seeds vs Vigna Mungo Beans Fats
Fats in sunflower seeds and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and vigna mungo beans:
- Sunflower Seeds: 56.1 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 98% lower in saturated fats.
Vigna Mungo Beans and sunflower seeds contain 0.1 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of sunflower seeds and vigna mungo 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 B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, vigna mungo beans have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds and vigna mungo 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 vigna mungo beans contain side by side, so you can easily compare them.
|Sunflower Seeds||Vigna Mungo Beans|
|Vitamin A||0||23 IU|
|Vitamin B1 (Thiamine)||0.473 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.254 mg|
|Vitamin B3 (Niacin)||6.96 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.281 mg|
|Vitamin B9 (Folate)||169 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.51 mg|
|Vitamin K||1.2 µg||9 µg|
Sunflower Seeds vs Vigna Mungo 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 vigna mungo beans comparison focuses on their mineral content.
Sunflower Seeds is a better source of calcium, fluoride, iron, and potassium than vigna mungo beans.
On the other hand, vigna mungo 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 vigna mungo beans compare when it comes to mineral content.
|Sunflower Seeds||Vigna Mungo Beans|
|Calcium||78 mg||138 mg|
|Copper||1.83 mg||0.981 mg|
|Iron||5.21 mg||7.57 mg|
|Magnesium||358 mg||267 mg|
|Manganese||2.89 mg||1.53 mg|
|Phosphorus||750 mg||379 mg|
|Potassium||689 mg||983 mg|
|Selenium||80.4 µg||8.2 µg|
|Sodium||532 mg||38 mg|
|Zinc||6 mg||3.35 mg|
The Final Word
Sunflower Seeds and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both sunflower seeds and vigna mungo 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.
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