Sunflower Seeds vs Black Beans: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Black Beans is generally healthier
Black Beans comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (132 vs 584), more fiber (8.7g vs 8.6g), less sugar (0.3g vs 2.6g), less sodium (1mg vs 9mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Black Beans
132 kcal
More Protein
Sunflower Seeds
9g
More Fiber
Black Beans
8.7g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Black Beans | Difference |
|---|---|---|---|
| Calories | 584kcal | 132kcal✓ | +452.0kcal |
| Protein | 9g✓ | 8.9g | +0.1g |
| Carbohydrates | 20g✓ | 24g | -4.0g |
| Fat | 51g | 0.5g✓ | +50.5g |
| Fiber | 8.6g | 8.7g✓ | -0.1g |
| Sugar | 2.6g | 0.3g✓ | +2.3g |
| Sodium | 9mg | 1mg✓ | +8.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sunflower Seeds
Black Beans
Diet Compatibility
Sunflower Seeds
Black Beans
When to Choose Sunflower Seeds
- ✓Higher in protein (9g vs 8.9g)
- ✓Lower in carbs (20g vs 24g)
Common Uses
When to Choose Black Beans
- ✓Lower in calories (132 vs 584)
- ✓More fiber (8.7g vs 8.6g)
- ✓Less sugar (0.3g vs 2.6g)
- ✓Lower sodium (1mg vs 9mg)
Common Uses
Sunflower Seeds vs Black Beans: Nutritional Analysis
Sunflower Seeds is more calorie-dense at 584 calories per 100g compared to 132 for Black Beans, a difference of 452 calories. On the protein front, Sunflower Seeds delivers more with 9g per 100g versus 8.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Sunflower Seeds and Black Beans tell different nutritional stories. Sunflower Seeds provides 20g of carbohydrates, 51g of fat, and 8.6g of fiber per 100g, while Black Beans contains 24g carbs, 0.5g fat, and 8.7g fiber. The higher fiber content in Black Beans supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sunflower Seeds contains 2.6g while Black Beans has 0.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Black Beans is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Sunflower Seeds provides more protein (9g/100g), supporting muscle repair and growth.
- For sustained energy: Black Beans offers more fiber (8.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Sunflower Seeds or Black Beans?
Sunflower Seeds has more calories with 584 kcal per 100g, compared to Black Beans with 132 kcal. That's a difference of 452 calories per 100g serving.
Is Sunflower Seeds healthier than Black Beans?
Based on our nutritional analysis, Black Beans is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Black Beans has 132 calories, 8.9g protein, and 8.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sunflower Seeds and Black Beans?
Sunflower Seeds has more protein with 9g per 100g, compared to Black Beans with 8.9g. Sunflower Seeds provides 0.1g more protein per 100g serving.
Which is better for weight loss, Sunflower Seeds or Black Beans?
For weight loss, Black Beans is the better choice with only 132 calories per 100g compared to 584 calories in Sunflower Seeds. Black Beans also offers 8.7g of fiber per 100g, which helps you feel fuller longer.
Does Sunflower Seeds or Black Beans have fewer carbs?
Sunflower Seeds has fewer carbs with 20g per 100g, compared to Black Beans with 24g. If you're following a low-carb diet, Sunflower Seeds is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.