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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +64.1%
Contains more Iron +164%
Contains more Magnesium +53.5%
Contains more Phosphorus +11.2%
Contains more Potassium +136.3%
Contains more Zinc +36.2%
Contains more Copper +110.4%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +64.1%
Contains more Iron +164%
Contains more Magnesium +53.5%
Contains more Phosphorus +11.2%
Contains more Potassium +136.3%
Contains more Zinc +36.2%
Contains more Copper +110.4%
Contains less Sodium -57.1%

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 K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +281.5%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
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 K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +281.5%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%

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.
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
Net carbs 20.9g 11.4g Cocoa solids
Protein 19.6g 20.78g Sunflower seed
Fats 13.7g 51.46g Sunflower seed
Carbs 57.9g 20g Cocoa solids
Calories 228kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 1.75g 2.62g Cocoa solids
Fiber 37g 8.6g Cocoa solids
Calcium 128mg 78mg Cocoa solids
Iron 13.86mg 5.25mg Cocoa solids
Magnesium 499mg 325mg Cocoa solids
Phosphorus 734mg 660mg Cocoa solids
Potassium 1524mg 645mg Cocoa solids
Sodium 21mg 9mg Sunflower seed
Zinc 6.81mg 5mg Cocoa solids
Copper 3.788mg 1.8mg Cocoa solids
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.1mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg 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
Folate 32µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 0µg Cocoa solids
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 8.07g 4.455g Sunflower seed
Monounsaturated Fat 4.57g 18.528g Sunflower seed
Polyunsaturated fat 0.44g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids 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
16
Cocoa solids
156
Sunflower seed
Mineral Summary Score
352
Cocoa solids
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
118%
Cocoa solids
125%
Sunflower seed
Carbohydrates
58%
Cocoa solids
20%
Sunflower seed
Fats
63%
Cocoa solids
238%
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

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. 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.