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  6. Coconut vs. Sunflower seeds

Coconut vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between coconut and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, folate, and vitamin B3 in sunflower seeds is higher than in coconut.
  • Sunflower seeds cover your daily vitamin E needs 233% more than coconut.
  • Sunflower seeds have 7 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while sunflower seeds have 4.455g.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Nuts, coconut meat, raw and Seeds, sunflower seed kernels, dried.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +915.6%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +81.2%
Contains more IronIron +116%
Contains more CopperCopper +313.8%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +424.8%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 CVitamin C +135.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +2142.4%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +1443.5%
Contains more Vitamin B5Vitamin B5 +276.7%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +773.1%
Contains more CholineCholine +355.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 WaterWater +893.4%
Contains more ProteinProtein +524%
Contains more FatsFats +53.7%
Contains more CarbsCarbs +31.3%
Contains more OtherOther +215.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -85%
Contains more Mono. FatMonounsaturated fat +1200.2%
Contains more Poly. FatPolyunsaturated fat +6221.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Sunflower seeds DV% diff.
Vitamin E 0.24mg 35.17mg 233%
Polyunsaturated fat 0.366g 23.137g 152%
Copper 0.435mg 1.8mg 152%
Vitamin B1 0.066mg 1.48mg 118%
Saturated fat 29.698g 4.455g 115%
Vitamin B6 0.054mg 1.345mg 99%
Phosphorus 113mg 660mg 78%
Selenium 10.1µg 53µg 78%
Magnesium 32mg 325mg 70%
Folate 26µg 227µg 50%
Vitamin B3 0.54mg 8.335mg 49%
Monounsaturated fat 1.425g 18.528g 43%
Protein 3.33g 20.78g 35%
Iron 2.43mg 5.25mg 35%
Zinc 1.1mg 5mg 35%
Fats 33.49g 51.46g 28%
Vitamin B2 0.02mg 0.355mg 26%
Manganese 1.5mg 1.95mg 20%
Vitamin B5 0.3mg 1.13mg 17%
Calories 354kcal 584kcal 12%
Potassium 356mg 645mg 9%
Choline 12.1mg 55.1mg 8%
Calcium 14mg 78mg 6%
Vitamin C 3.3mg 1.4mg 2%
Fiber 9g 8.6g 2%
Carbs 15.23g 20g 2%
Net carbs 6.23g 11.4g N/A
Sugar 6.23g 2.62g N/A
Sodium 20mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.348mg 0%
Threonine 0.121mg 0.928mg 0%
Isoleucine 0.131mg 1.139mg 0%
Leucine 0.247mg 1.659mg 0%
Lysine 0.147mg 0.937mg 0%
Methionine 0.062mg 0.494mg 0%
Phenylalanine 0.169mg 1.169mg 0%
Valine 0.202mg 1.315mg 0%
Histidine 0.077mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
146%
Sunflower seeds
Minerals Daily Need Coverage Score
63%
Coconut
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 25.243g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.