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  6. Cocoa bean vs. Sunflower seeds

Cocoa bean vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between cocoa bean and sunflower seeds

  • Cocoa bean has more copper, iron, fiber, manganese, and potassium; however, sunflower seeds have more vitamin E, vitamin B1, vitamin B6, selenium, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Cocoa bean has 4 times more potassium than sunflower seeds. Cocoa bean has 2509mg of potassium, while sunflower seeds have 645mg.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Seeds, sunflower seed kernels, dried.

Infographic

Cocoa bean vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +46.5%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +289%
Contains more IronIron +195.6%
Contains more CopperCopper +100.4%
Contains more ZincZinc +27.4%
Contains more ManganeseManganese +91.6%
Contains less SodiumSodium -52.6%
Contains more SeleniumSelenium +301.5%
~equal in Phosphorus ~660mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1245.5%
Contains more Vitamin B3Vitamin B3 +247.3%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +1039.8%
Contains more FolateFolate +609.4%
Contains more CholineCholine +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Sunflower seeds DV% diff.
Vitamin E 0.1mg 35.17mg 234%
Copper 3.607mg 1.8mg 201%
Polyunsaturated fat 0.42g 23.137g 151%
Iron 15.52mg 5.25mg 128%
Vitamin B1 0.11mg 1.48mg 114%
Vitamin B6 0.118mg 1.345mg 94%
Fiber 29.8g 8.6g 85%
Manganese 3.737mg 1.95mg 78%
Selenium 13.2µg 53µg 72%
Fats 13.1g 51.46g 59%
Potassium 2509mg 645mg 55%
Folate 32µg 227µg 49%
Vitamin B3 2.4mg 8.335mg 37%
Magnesium 476mg 325mg 36%
Monounsaturated fat 4.39g 18.528g 35%
Caffeine 78mg 0mg 20%
Vitamin B5 0.254mg 1.13mg 18%
Calories 220kcal 584kcal 18%
Saturated fat 7.76g 4.455g 15%
Carbs 58.3g 20g 13%
Zinc 6.37mg 5mg 12%
Phosphorus 728mg 660mg 10%
Choline 11.4mg 55.1mg 8%
Vitamin B2 0.46mg 0.355mg 8%
Protein 18.1g 20.78g 5%
Calcium 111mg 78mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin K 2.4µg 0µg 2%
Net carbs 28.5g 11.4g N/A
Sugar 1.76g 2.62g N/A
Sodium 19mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.271mg 0.348mg 0%
Threonine 0.716mg 0.928mg 0%
Isoleucine 0.701mg 1.139mg 0%
Leucine 1.097mg 1.659mg 0%
Lysine 0.907mg 0.937mg 0%
Methionine 0.187mg 0.494mg 0%
Phenylalanine 0.869mg 1.169mg 0%
Valine 1.086mg 1.315mg 0%
Histidine 0.312mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +191.5%
Contains more OtherOther +157.4%
Contains more ProteinProtein +14.8%
Contains more FatsFats +292.8%
Contains more WaterWater +75.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +322.1%
Contains more Poly. FatPolyunsaturated fat +5408.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients
  2. Sunflower seeds - 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.