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Cocoa solids vs. Sunflower seed — In-Depth Nutrition Comparison

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Differences between Cocoa solids and Sunflower seed

  • Cocoa solids have more Copper, Fiber, Iron, Manganese, and Magnesium, while Sunflower seed have more Vitamin E , Vitamin B1, Vitamin B6, Selenium, and Folate.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Sunflower seed contains 4 times less Fiber than Cocoa solids. Cocoa solids contain 37g of Fiber, while Sunflower seed contains 8.6g.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Seeds, sunflower seed kernels, dried.

Infographic

Cocoa solids 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" 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +53.5%
Contains more CalciumCalcium +64.1%
Contains more PotassiumPotassium +136.3%
Contains more IronIron +164%
Contains more CopperCopper +110.4%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +11.2%
Contains more ManganeseManganese +96.8%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +270.6%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1797.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +281.5%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +1039.8%
Contains more FolateFolate +609.4%
Contains more CholineCholine +359.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 +189.5%
Contains more OtherOther +91.4%
Contains more FatsFats +275.6%
Contains more WaterWater +57.7%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 -44.8%
Contains more Mono. FatMonounsaturated Fat +305.4%
Contains more Poly. FatPolyunsaturated fat +5158.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Sunflower seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Sunflower seed Opinion
Calories 228kcal 584kcal Sunflower seed
Protein 19.6g 20.78g Sunflower seed
Fats 13.7g 51.46g Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Net carbs 20.9g 11.4g Cocoa solids
Carbs 57.9g 20g Cocoa solids
Magnesium 499mg 325mg Cocoa solids
Calcium 128mg 78mg Cocoa solids
Potassium 1524mg 645mg Cocoa solids
Iron 13.86mg 5.25mg Cocoa solids
Sugar 1.75g 2.62g Cocoa solids
Fiber 37g 8.6g Cocoa solids
Copper 3.788mg 1.8mg Cocoa solids
Zinc 6.81mg 5mg Cocoa solids
Phosphorus 734mg 660mg Cocoa solids
Sodium 21mg 9mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.1mg 35.17mg Sunflower seed
Manganese 3.837mg 1.95mg Cocoa solids
Selenium 14.3µg 53µg Sunflower seed
Vitamin B1 0.078mg 1.48mg Sunflower seed
Vitamin B2 0.241mg 0.355mg Sunflower seed
Vitamin B3 2.185mg 8.335mg Sunflower seed
Vitamin B5 0.254mg 1.13mg Sunflower seed
Vitamin B6 0.118mg 1.345mg Sunflower seed
Vitamin K 2.5µg 0µg Cocoa solids
Folate 32µg 227µg Sunflower seed
Choline 12mg 55.1mg Sunflower seed
Saturated Fat 8.07g 4.455g Sunflower seed
Monounsaturated Fat 4.57g 18.528g Sunflower seed
Polyunsaturated fat 0.44g 23.137g Sunflower seed
Tryptophan 0.293mg 0.348mg Sunflower seed
Threonine 0.776mg 0.928mg Sunflower seed
Isoleucine 0.76mg 1.139mg Sunflower seed
Leucine 1.189mg 1.659mg Sunflower seed
Lysine 0.983mg 0.937mg Cocoa solids
Methionine 0.202mg 0.494mg Sunflower seed
Phenylalanine 0.941mg 1.169mg Sunflower seed
Valine 1.177mg 1.315mg Sunflower seed
Histidine 0.339mg 0.632mg Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Cocoa solids
146%
Sunflower seed
Minerals Daily Need Coverage Score
339%
Cocoa solids
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 4)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.87g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.