Black Beans (Raw)vsSunflower Seeds
Black Beans (Raw) has 341 calories and 22g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Sunflower Seeds
Go with Black Beans (Raw) at just 341 kcal per 100g — 42% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 584kcal29% | <0.1kcal |
| Protein | 22g43% | 21g42% | +0.80g |
| Total Fat | 1.4g2% | 52g66% | <0.1g |
| Saturated Fat | 0.37g2% | 4.5g22% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 20g7% | +42g |
| Dietary Fiber | 16g55% | 8.6g31% | +6.9g |
| Sugars | 2.1g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 35mg235% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0mcg0% | +5.6mcg |
| Vitamin B6 | 0.29mg17% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 227mcg57% | +217mcg |
| Thiamin (B1) | 0.90mg75% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 9.0mg0% | <0.1mg |
| Calcium | 123mg9% | 78mg6% | +45mg |
| Iron | 5.0mg28% | 5.3mg29% | <0.1mg |
| Potassium | 1480mg31% | 645mg14% | +835mg |
| Phosphorus | 352mg28% | 660mg53% | <0.1mg |
| Magnesium | 171mg41% | 325mg77% | <0.1mg |
| Zinc | 3.6mg33% | 5.0mg45% | <0.1mg |
| Copper | 0.84mg93% | 1.8mg200% | <0.1mg |
| Manganese | 1.1mg46% | 1.9mg85% | <0.1mg |
| Selenium | 3.2mcg6% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 71% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Black Beans (Raw) providing 21.6g and Sunflower Seeds providing 20.8g per 100g.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 51.5g. Black Beans (Raw) has less saturated fat (0.366g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin C (Sunflower Seeds: 1.4mg vs 0mg), Vitamin K (Black Beans (Raw): 5.6mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 3.2mcg), Potassium (Black Beans (Raw): 1480mg vs 645mg), Copper (Sunflower Seeds: 1.8mg vs 0.841mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Black Beans
More with Sunflower Seeds
❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Sunflower Seeds?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Black Beans (Raw) or Sunflower Seeds?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 584 kcal.
- Is Black Beans (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Sunflower Seeds?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 51.5g.
- Which has more fiber, Black Beans (Raw) or Sunflower Seeds?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 8.6g.