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 has 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.1 g
Fats:
13.1 g
Carbs:
58.3 g
Water:
2.7 g
Other:
7.8 g
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
Saturated Fat:
Sat. Fat
7.76 g
Monounsaturated Fat:
Mono. Fat
4.39 g
Polyunsaturated fat:
Poly. Fat
0.42 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 220kcal | 584kcal |
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| Protein | 18.1g | 20.78g |
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| Fats | 13.1g | 51.46g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 28.5g | 11.4g |
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| Carbs | 58.3g | 20g |
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| Magnesium | 476mg | 325mg |
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| Calcium | 111mg | 78mg |
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| Potassium | 2509mg | 645mg |
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| Iron | 15.52mg | 5.25mg |
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| Sugar | 1.76g | 2.62g |
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| Fiber | 29.8g | 8.6g |
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| Copper | 3.607mg | 1.8mg |
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| Zinc | 6.37mg | 5mg |
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| Phosphorus | 728mg | 660mg |
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| Sodium | 19mg | 9mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.1mg | 35.17mg |
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| Manganese | 3.737mg | 1.95mg |
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| Selenium | 13.2µg | 53µg |
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| Vitamin B1 | 0.11mg | 1.48mg |
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| Vitamin B2 | 0.46mg | 0.355mg |
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| Vitamin B3 | 2.4mg | 8.335mg |
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| Vitamin B5 | 0.254mg | 1.13mg |
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| Vitamin B6 | 0.118mg | 1.345mg |
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| Vitamin K | 2.4µg | 0µg |
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| Folate | 32µg | 227µg |
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| Choline | 11.4mg | 55.1mg |
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| Saturated Fat | 7.76g | 4.455g |
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| Monounsaturated Fat | 4.39g | 18.528g |
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| Polyunsaturated fat | 0.42g | 23.137g |
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| Tryptophan | 0.271mg | 0.348mg |
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| Threonine | 0.716mg | 0.928mg |
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| Isoleucine | 0.701mg | 1.139mg |
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| Leucine | 1.097mg | 1.659mg |
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| Lysine | 0.907mg | 0.937mg |
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| Methionine | 0.187mg | 0.494mg |
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| Phenylalanine | 0.869mg | 1.169mg |
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| Valine | 1.086mg | 1.315mg |
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| Histidine | 0.312mg | 0.632mg |
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| Omega-3 - EPA | 0g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
146%
Minerals Daily Need Coverage Score
343%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Sunflower seeds is lower in Saturated Fat (difference - 3.305g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
Cocoa bean is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)