Kidney Beans (Raw)vsSunflower Seeds
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Sunflower Seeds
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 42% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Kidney 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 Kidney Red | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 584kcal29% | <0.1kcal |
| Protein | 23g45% | 21g42% | +1.7g |
| Total Fat | 1.1g1% | 52g66% | <0.1g |
| Saturated Fat | 0.15g1% | 4.5g22% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 20g7% | +41g |
| Dietary Fiber | 15g54% | 8.6g31% | +6.6g |
| Sugars | 2.1g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 1.4mg2% | +3.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 35mg235% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0mcg0% | +5.6mcg |
| Vitamin B6 | 0.40mg23% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 227mcg57% | +167mcg |
| Thiamin (B1) | 0.61mg51% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.21mg17% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 9.0mg0% | +3.0mg |
| Calcium | 83mg6% | 78mg6% | +5.0mg |
| Iron | 6.7mg37% | 5.3mg29% | +1.4mg |
| Potassium | 1360mg29% | 645mg14% | +715mg |
| Phosphorus | 406mg32% | 660mg53% | <0.1mg |
| Magnesium | 138mg33% | 325mg77% | <0.1mg |
| Zinc | 2.8mg25% | 5.0mg45% | <0.1mg |
| Copper | 0.70mg78% | 1.8mg200% | <0.1mg |
| Manganese | 1.1mg48% | 1.9mg85% | <0.1mg |
| Selenium | 3.2mcg6% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 73% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 20.8g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 51.5g. Kidney Beans (Raw) has less saturated fat (0.154g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin K (Kidney Beans (Raw): 5.6mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.21mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 3.2mcg), Copper (Sunflower Seeds: 1.8mg vs 0.699mg), Magnesium (Sunflower Seeds: 325mg vs 138mg).
Diet Suitability: Both fit a high-protein diet. Kidney Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Sunflower Seeds?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Kidney Beans (Raw) or Sunflower Seeds?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 584 kcal.
- Is Kidney Beans (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Sunflower Seeds?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 51.5g.
- Which has more fiber, Kidney Beans (Raw) or Sunflower Seeds?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 8.6g.