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Chocolate vs Sunflower seed - In-Depth Nutrition Comparison

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How are Chocolate and Sunflower seed different?

  • Chocolate is richer in Iron, while Sunflower seed is higher in Vitamin E , Vitamin B1, Vitamin B6, Selenium, Copper, Phosphorus, Vitamin B3, and Magnesium.
  • Sunflower seed covers your daily need of Vitamin E 231% more than Chocolate.
  • Chocolate contains 4 times more Saturated Fat than Sunflower seed. Chocolate contains 18.519g of Saturated Fat, while Sunflower seed contains 4.455g.

Chocolate, dark, 45- 59% cacao solids and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Chocolate vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +52.8%
Contains more Calcium +39.3%
Contains more Magnesium +122.6%
Contains more Phosphorus +220.4%
Contains more Potassium +15.4%
Contains less Sodium -62.5%
Contains more Zinc +148.8%
Contains more Copper +75.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Iron +52.8%
Contains more Calcium +39.3%
Contains more Magnesium +122.6%
Contains more Phosphorus +220.4%
Contains more Potassium +15.4%
Contains less Sodium -62.5%
Contains more Zinc +148.8%
Contains more Copper +75.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +6413%
Contains more Vitamin B1 +5820%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +1049.7%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +3102.4%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +6413%
Contains more Vitamin B1 +5820%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +1049.7%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +3102.4%
Equal in Vitamin A - 50

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chocolate Sunflower seed Opinion
Net carbs 54.17g 11.4g Chocolate
Protein 4.88g 20.78g Sunflower seed
Fats 31.28g 51.46g Sunflower seed
Carbs 61.17g 20g Chocolate
Calories 546kcal 584kcal Sunflower seed
Starch g g
Fructose 0g g Chocolate
Sugar 47.9g 2.62g Sunflower seed
Fiber 7g 8.6g Sunflower seed
Calcium 56mg 78mg Sunflower seed
Iron 8.02mg 5.25mg Chocolate
Magnesium 146mg 325mg Sunflower seed
Phosphorus 206mg 660mg Sunflower seed
Potassium 559mg 645mg Sunflower seed
Sodium 24mg 9mg Sunflower seed
Zinc 2.01mg 5mg Sunflower seed
Copper 1.028mg 1.8mg Sunflower seed
Vitamin A 50IU 50IU
Vitamin E 0.54mg 35.17mg Sunflower seed
Vitamin D IU 0IU Sunflower seed
Vitamin D µg 0µg Sunflower seed
Vitamin C mg 1.4mg Sunflower seed
Vitamin B1 0.025mg 1.48mg Sunflower seed
Vitamin B2 0.05mg 0.355mg Sunflower seed
Vitamin B3 0.725mg 8.335mg Sunflower seed
Vitamin B5 0.297mg 1.13mg Sunflower seed
Vitamin B6 0.042mg 1.345mg Sunflower seed
Folate µg 227µg Sunflower seed
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan mg 0.348mg Sunflower seed
Threonine mg 0.928mg Sunflower seed
Isoleucine mg 1.139mg Sunflower seed
Leucine mg 1.659mg Sunflower seed
Lysine mg 0.937mg Sunflower seed
Methionine mg 0.494mg Sunflower seed
Phenylalanine mg 1.169mg Sunflower seed
Valine mg 1.315mg Sunflower seed
Histidine mg 0.632mg Sunflower seed
Cholesterol 8mg 0mg Sunflower seed
Trans Fat 0.112g g Sunflower seed
Saturated Fat 18.519g 4.455g Sunflower seed
Monounsaturated Fat 9.54g 18.528g Sunflower seed
Polyunsaturated fat 1.092g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Chocolate
156
Sunflower seed
Mineral Summary Score
120
Chocolate
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
29%
Chocolate
125%
Sunflower seed
Carbohydrates
61%
Chocolate
20%
Sunflower seed
Fats
144%
Chocolate
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 45.28g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 14.064g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 3)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.