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

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Differences between Cocoa solids and Sunflower seeds

  • Cocoa solids have more Copper, Fiber, Iron, Manganese, and Magnesium, while Sunflower seeds have more Vitamin E, Vitamin B1, Vitamin B6, Selenium, and Folate.
  • Sunflower seeds' daily need coverage for Vitamin E is 234% higher.
  • Sunflower seeds contain 4 times less Fiber than Cocoa solids. Cocoa solids contain 37g of Fiber, while Sunflower seeds contain 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 seeds 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 EVitamin 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 seeds
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 seeds Opinion
Calories 228kcal 584kcal Sunflower seeds
Protein 19.6g 20.78g Sunflower seeds
Fats 13.7g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
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 seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 0.1mg 35.17mg Sunflower seeds
Manganese 3.837mg 1.95mg Cocoa solids
Selenium 14.3µg 53µg Sunflower seeds
Vitamin B1 0.078mg 1.48mg Sunflower seeds
Vitamin B2 0.241mg 0.355mg Sunflower seeds
Vitamin B3 2.185mg 8.335mg Sunflower seeds
Vitamin B5 0.254mg 1.13mg Sunflower seeds
Vitamin B6 0.118mg 1.345mg Sunflower seeds
Vitamin K 2.5µg 0µg Cocoa solids
Folate 32µg 227µg Sunflower seeds
Choline 12mg 55.1mg Sunflower seeds
Saturated Fat 8.07g 4.455g Sunflower seeds
Monounsaturated Fat 4.57g 18.528g Sunflower seeds
Polyunsaturated fat 0.44g 23.137g Sunflower seeds
Tryptophan 0.293mg 0.348mg Sunflower seeds
Threonine 0.776mg 0.928mg Sunflower seeds
Isoleucine 0.76mg 1.139mg Sunflower seeds
Leucine 1.189mg 1.659mg Sunflower seeds
Lysine 0.983mg 0.937mg Cocoa solids
Methionine 0.202mg 0.494mg Sunflower seeds
Phenylalanine 0.941mg 1.169mg Sunflower seeds
Valine 1.177mg 1.315mg Sunflower seeds
Histidine 0.339mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Sunflower seeds
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 seeds
Minerals Daily Need Coverage Score
339%
Cocoa solids
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 4)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 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.