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Sunflower oil vs. Cocoa solids — In-Depth Nutrition Comparison

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Significant differences between sunflower oil and cocoa solids

  • Sunflower oil has more vitamin E; however, cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily copper needs 421% more than sunflower oil.
  • Cocoa solids have 411 times less vitamin E than sunflower oil. Sunflower oil has 41.08mg of vitamin E, while cocoa solids have 0.1mg.
  • Cocoa solids have a higher glycemic index. The glycemic index of cocoa solids is 24, while the glycemic index of sunflower oil is 0.

Specific food types used in this comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Cocoa, dry powder, unsweetened.

Infographic

Sunflower oil vs Cocoa solids 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% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +40980%
Contains more Vitamin KVitamin K +116%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +629.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +910.9%
Contains more Poly. FatPolyunsaturated fat +8172.7%
Contains less Sat. FatSaturated fat -37.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Cocoa solids DV% diff.
Copper 0mg 3.788mg 421%
Vitamin E 41.08mg 0.1mg 273%
Polyunsaturated fat 36.4g 0.44g 240%
Iron 0mg 13.86mg 173%
Manganese 0mg 3.837mg 167%
Fiber 0g 37g 148%
Fats 100g 13.7g 133%
Magnesium 0mg 499mg 119%
Phosphorus 0mg 734mg 105%
Monounsaturated fat 46.2g 4.57g 104%
Zinc 0mg 6.81mg 62%
Caffeine 0mg 230mg 58%
Potassium 0mg 1524mg 45%
Protein 0g 19.6g 39%
Calories 884kcal 228kcal 33%
Selenium 0µg 14.3µg 26%
Saturated fat 13g 8.07g 22%
Vitamin B2 0mg 0.241mg 19%
Carbs 0g 57.9g 19%
Vitamin B3 0mg 2.185mg 14%
Calcium 0mg 128mg 13%
Vitamin B6 0mg 0.118mg 9%
Folate 0µg 32µg 8%
Vitamin B1 0mg 0.078mg 7%
Vitamin B5 0mg 0.254mg 5%
Vitamin K 5.4µg 2.5µg 2%
Choline 12mg 2%
Sodium 0mg 21mg 1%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g N/A
Tryptophan 0mg 0.293mg 0%
Threonine 0mg 0.776mg 0%
Isoleucine 0mg 0.76mg 0%
Leucine 0mg 1.189mg 0%
Lysine 0mg 0.983mg 0%
Methionine 0mg 0.202mg 0%
Phenylalanine 0mg 0.941mg 0%
Valine 0mg 1.177mg 0%
Histidine 0mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Cocoa solids
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
64%
Sunflower oil
15%
Cocoa solids
Minerals Daily Need Coverage Score
0%
Sunflower oil
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 24)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.9)
Which food is lower in Saturated fat?
Cocoa solids
Cocoa solids is lower in Saturated fat (difference - 4.93g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids 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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.