Nutrient Comparison: Sunflower Seeds VS Soybeans per 5 oz
Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Soybeans:
- 5 ounces of Sunflower Seeds have 1.7 times more Vitamin B1, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 41.4 times more Vitamin E than Soybeans.
- While 5 oz of Raw Soybeans contain 2.5 times more Vitamin B2, 1.7 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
- 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
- Both Dried Sunflower Seed Kernels as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Sunflower Seeds vs Soybeans:
- 5 ounces of Sunflower Seeds have 3 times more Selenium than Soybeans.
- While 5 oz of Raw Soybeans contain 3.6 times more Calcium, 3 times more Iron, 1.3 times more Manganese and 2.8 times more Potassium than Dried Sunflower Seed Kernels.
- Both Sunflower Seeds and Soybeans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Sunflower Seeds have 1.3 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Omega 6 than Soybeans.
- While 5 oz of Raw Soybeans contain 22.2 times more Omega 3, 1.5 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
- Both Sunflower Seeds and Soybeans offer comparable quantities of Fiber per five ounces.