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 are higher than in Coconut.
- Sunflower seeds covers 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.
Specific food types used in this comparison are Nuts, coconut meat, raw and Seeds, sunflower seed kernels, dried.
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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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated Fat:
Sat. Fat
29.698 g
Monounsaturated Fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 584kcal |
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| Protein | 3.33g | 20.78g |
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| Fats | 33.49g | 51.46g |
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| Vitamin C | 3.3mg | 1.4mg |
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| Net carbs | 6.23g | 11.4g |
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| Carbs | 15.23g | 20g |
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| Magnesium | 32mg | 325mg |
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| Calcium | 14mg | 78mg |
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| Potassium | 356mg | 645mg |
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| Iron | 2.43mg | 5.25mg |
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| Sugar | 6.23g | 2.62g |
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| Fiber | 9g | 8.6g |
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| Copper | 0.435mg | 1.8mg |
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| Zinc | 1.1mg | 5mg |
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| Phosphorus | 113mg | 660mg |
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| Sodium | 20mg | 9mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.24mg | 35.17mg |
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| Manganese | 1.5mg | 1.95mg |
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| Selenium | 10.1µg | 53µg |
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| Vitamin B1 | 0.066mg | 1.48mg |
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| Vitamin B2 | 0.02mg | 0.355mg |
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| Vitamin B3 | 0.54mg | 8.335mg |
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| Vitamin B5 | 0.3mg | 1.13mg |
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| Vitamin B6 | 0.054mg | 1.345mg |
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| Vitamin K | 0.2µg | 0µg |
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| Folate | 26µg | 227µg |
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| Choline | 12.1mg | 55.1mg |
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| Saturated Fat | 29.698g | 4.455g |
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| Monounsaturated Fat | 1.425g | 18.528g |
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| Polyunsaturated fat | 0.366g | 23.137g |
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| Tryptophan | 0.039mg | 0.348mg |
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| Threonine | 0.121mg | 0.928mg |
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| Isoleucine | 0.131mg | 1.139mg |
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| Leucine | 0.247mg | 1.659mg |
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| Lysine | 0.147mg | 0.937mg |
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| Methionine | 0.062mg | 0.494mg |
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| Phenylalanine | 0.169mg | 1.169mg |
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| Valine | 0.202mg | 1.315mg |
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| Histidine | 0.077mg | 0.632mg |
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| Omega-3 - EPA | 0g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
63%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Sunflower seeds is lower in Saturated Fat (difference - 25.243g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)