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  6. Coconut oil vs. Sunflower seeds

Coconut oil vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and sunflower seeds

  • Coconut oil has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron than sunflower seeds.
  • Coconut oil covers your daily need for saturated fat, 390% more than sunflower seeds.
  • Sunflower seeds have less saturated fat.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Oil, coconut and Seeds, sunflower seed kernels, dried.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +10400%
Contains more CopperCopper +∞%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31872.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Sunflower seeds DV% diff.
Saturated fat 82.475g 4.455g 355%
Vitamin E 0.11mg 35.17mg 234%
Copper 0mg 1.8mg 200%
Polyunsaturated fat 1.702g 23.137g 143%
Vitamin B1 0mg 1.48mg 123%
Vitamin B6 0mg 1.345mg 103%
Selenium 0µg 53µg 96%
Phosphorus 0mg 660mg 94%
Manganese 0mg 1.95mg 85%
Magnesium 0mg 325mg 77%
Fats 99.06g 51.46g 73%
Iron 0.05mg 5.25mg 65%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Zinc 0.02mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Monounsaturated fat 6.332g 18.528g 30%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Potassium 0mg 645mg 19%
Calories 892kcal 584kcal 15%
Choline 0.3mg 55.1mg 10%
Calcium 1mg 78mg 8%
Carbs 0g 20g 7%
Vitamin C 0mg 1.4mg 2%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.348mg 0%
Threonine 0mg 0.928mg 0%
Isoleucine 0mg 1.139mg 0%
Leucine 0mg 1.659mg 0%
Lysine 0mg 0.937mg 0%
Methionine 0mg 0.494mg 0%
Phenylalanine 0mg 1.169mg 0%
Valine 0mg 1.315mg 0%
Histidine 0mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +92.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15666.7%
Contains more OtherOther +233%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 -94.6%
Contains more Mono. FatMonounsaturated fat +192.6%
Contains more Poly. FatPolyunsaturated fat +1259.4%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.