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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Chocolate, dark, 70-85% cacao solids

Seeds, sunflower seed kernels, dry roasted, without salt vs. Chocolate, dark, 70-85% cacao solids — In-Depth Nutrition Comparison

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Differences between seeds, sunflower seed kernels, dry roasted, without salt and chocolate, dark, 70-85% cacao solids

  • Seeds, sunflower seed kernels, dry roasted, without salt has more vitamin E, vitamin B5, selenium, phosphorus, vitamin B6, vitamin B3, and zinc, while chocolate, dark, 70-85% cacao solids has more iron and magnesium.
  • Seeds, sunflower seed kernels, dry roasted, without salt's daily need coverage for vitamin E is 170% higher.
  • Chocolate, dark, 70-85% cacao solids contains 21 times less vitamin B6 than seeds, sunflower seed kernels, dry roasted, without salt. Seeds, sunflower seed kernels, dry roasted, without salt contains 0.804mg of vitamin B6, while chocolate, dark, 70-85% cacao solids contains 0.038mg.
  • The amount of saturated Fat in seeds, sunflower seed kernels, dry roasted, without salt is lower.

The food types used in this comparison are Seeds, sunflower seed kernels, dry roasted, without salt and Chocolate, dark, 70-85% cacao solids.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Chocolate, dark, 70-85% cacao solids 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 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 163% 22% 63% 446% 589% 90% 132% 2.6% 254% 37%
Contains more PotassiumPotassium +18.9%
Contains more ZincZinc +59.8%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +1066.2%
Contains more MagnesiumMagnesium +76.7%
Contains more IronIron +213.2%
~equal in Calcium ~73mg
~equal in Copper ~1.766mg
~equal in Manganese ~1.948mg

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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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% 2.3% 12% 0% 8.5% 18% 20% 25% 8.8% 35% 18% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4323.7%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B2Vitamin B2 +215.4%
Contains more Vitamin B3Vitamin B3 +568.1%
Contains more Vitamin B5Vitamin B5 +1584.7%
Contains more Vitamin B6Vitamin B6 +2015.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +170.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
8% 43% 46% 2%
Protein: 7.79 g
Fats: 42.63 g
Carbs: 45.9 g
Water: 1.37 g
Other: 2.31 g
Contains more ProteinProtein +148.1%
Contains more FatsFats +16.8%
Contains more OtherOther +142.4%
Contains more CarbsCarbs +90.7%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
64% 33% 3%
Saturated Fat: Sat. Fat 24.489 g
Monounsaturated fat: Mono. Fat 12.781 g
Polyunsaturated fat: Poly. Fat 1.257 g
Contains less Sat. FatSaturated Fat -78.7%
Contains more Poly. FatPolyunsaturated fat +2516.1%
Contains more Mono. FatMonounsaturated fat +34.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Chocolate, dark, 70-85% cacao solids
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Chocolate, dark, 70-85% cacao solids Opinion
Calories 582kcal 598kcal Chocolate, dark, 70-85% cacao solids
Protein 19.33g 7.79g Seeds, sunflower seed kernels, dry roasted, without salt
Fats 49.8g 42.63g Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin C 1.4mg Seeds, sunflower seed kernels, dry roasted, without salt
Net carbs 12.97g 35g Chocolate, dark, 70-85% cacao solids
Carbs 24.07g 45.9g Chocolate, dark, 70-85% cacao solids
Cholesterol 0mg 3mg Seeds, sunflower seed kernels, dry roasted, without salt
Magnesium 129mg 228mg Chocolate, dark, 70-85% cacao solids
Calcium 70mg 73mg Chocolate, dark, 70-85% cacao solids
Potassium 850mg 715mg Seeds, sunflower seed kernels, dry roasted, without salt
Iron 3.8mg 11.9mg Chocolate, dark, 70-85% cacao solids
Sugar 2.73g 23.99g Seeds, sunflower seed kernels, dry roasted, without salt
Fiber 11.1g 10.9g Seeds, sunflower seed kernels, dry roasted, without salt
Copper 1.83mg 1.766mg Seeds, sunflower seed kernels, dry roasted, without salt
Zinc 5.29mg 3.31mg Seeds, sunflower seed kernels, dry roasted, without salt
Phosphorus 1155mg 308mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 20mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 39IU Chocolate, dark, 70-85% cacao solids
Vitamin A 0µg 2µg Chocolate, dark, 70-85% cacao solids
Vitamin E 26.1mg 0.59mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 1.948mg Seeds, sunflower seed kernels, dry roasted, without salt
Selenium 79.3µg 6.8µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.034mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B2 0.246mg 0.078mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B3 7.042mg 1.054mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B5 7.042mg 0.418mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg 0.038mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B12 0µg 0.28µg Chocolate, dark, 70-85% cacao solids
Vitamin K 2.7µg 7.3µg Chocolate, dark, 70-85% cacao solids
Folate 237µg Seeds, sunflower seed kernels, dry roasted, without salt
Trans Fat 0.03g Seeds, sunflower seed kernels, dry roasted, without salt
Choline 55.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 24.489g Seeds, sunflower seed kernels, dry roasted, without salt
Monounsaturated fat 9.505g 12.781g Chocolate, dark, 70-85% cacao solids
Polyunsaturated fat 32.884g 1.257g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg Seeds, sunflower seed kernels, dry roasted, without salt
Threonine 0.788mg Seeds, sunflower seed kernels, dry roasted, without salt
Isoleucine 0.967mg Seeds, sunflower seed kernels, dry roasted, without salt
Leucine 1.408mg Seeds, sunflower seed kernels, dry roasted, without salt
Lysine 0.795mg Seeds, sunflower seed kernels, dry roasted, without salt
Methionine 0.42mg Seeds, sunflower seed kernels, dry roasted, without salt
Phenylalanine 0.992mg Seeds, sunflower seed kernels, dry roasted, without salt
Valine 1.116mg Seeds, sunflower seed kernels, dry roasted, without salt
Histidine 0.536mg Seeds, sunflower seed kernels, dry roasted, without salt
Omega-3 - ALA 0.034g Chocolate, dark, 70-85% cacao solids
Omega-6 - Eicosadienoic acid 0.001g Chocolate, dark, 70-85% cacao solids
Omega-6 - Linoleic acid 1.208g Chocolate, dark, 70-85% cacao solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, without salt Chocolate, dark, 70-85% cacao solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
120%
Seeds, sunflower seed kernels, dry roasted, without salt
11%
Chocolate, dark, 70-85% cacao solids
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
180%
Chocolate, dark, 70-85% cacao solids

Comparison summary

Which food is lower in Cholesterol?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Sugar (difference - 21.26g)
Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Saturated Fat (difference - 19.27g)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Chocolate, dark, 70-85% cacao solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/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.