Sunflower seed vs. Chocolate — In-Depth Nutrition Comparison
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How are Sunflower seed and Chocolate different?
- Sunflower seed is richer in Vitamin E , Vitamin B1, Vitamin B6, Selenium, Copper, Phosphorus, Vitamin B3, and Magnesium, while Chocolate is higher in Iron.
- Sunflower seed covers your daily need of Vitamin E 231% more than Chocolate.
- Sunflower seed contains 59 times more Vitamin B1 than Chocolate. Sunflower seed contains 1.48mg of Vitamin B1, while Chocolate contains 0.025mg.
- Sunflower seed is lower in Saturated Fat.
Seeds, sunflower seed kernels, dried and Chocolate, dark, 45- 59% cacao solids types were used in this article.
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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
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Calcium
+39.3%
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Magnesium
+122.6%
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Phosphorus
+220.4%
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Potassium
+15.4%
Contains
less
Sodium
-62.5%
Contains
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Zinc
+148.8%
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Copper
+75.1%
Contains
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Manganese
+37.4%
Contains
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Selenium
+1666.7%
Contains
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Iron
+52.8%
Contains
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Calcium
+39.3%
Contains
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Magnesium
+122.6%
Contains
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Phosphorus
+220.4%
Contains
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Potassium
+15.4%
Contains
less
Sodium
-62.5%
Contains
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Zinc
+148.8%
Contains
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Copper
+75.1%
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Manganese
+37.4%
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Selenium
+1666.7%
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Iron
+52.8%
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
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Vitamin E
+6413%
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Vitamin B1
+5820%
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Vitamin B2
+610%
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Vitamin B3
+1049.7%
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Vitamin B5
+280.5%
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Vitamin B6
+3102.4%
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Vitamin B12
+∞%
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Vitamin K
+∞%
Equal in Vitamin A - 50
Contains
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Vitamin E
+6413%
Contains
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Vitamin B1
+5820%
Contains
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Vitamin B2
+610%
Contains
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Vitamin B3
+1049.7%
Contains
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Vitamin B5
+280.5%
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Vitamin B6
+3102.4%
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Vitamin B12
+∞%
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Vitamin K
+∞%
Equal in Vitamin A - 50
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+325.8%
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Fats
+64.5%
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Water
+387.6%
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Other
+78.2%
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Carbs
+205.9%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
Contains
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Protein
+325.8%
Contains
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Fats
+64.5%
Contains
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Water
+387.6%
Contains
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Other
+78.2%
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Carbs
+205.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-75.9%
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Monounsaturated Fat
+94.2%
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Polyunsaturated fat
+2018.8%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
18.519 g
Monounsaturated Fat:
9.54 g
Polyunsaturated fat:
1.092 g
Contains
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Saturated Fat
-75.9%
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Monounsaturated Fat
+94.2%
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Polyunsaturated fat
+2018.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+1750%
Contains
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Lactose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+1750%
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Lactose
+∞%
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 Cholesterol |
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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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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 54.17g |
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| Protein | 20.78g | 4.88g |
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| Fats | 51.46g | 31.28g |
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| Carbs | 20g | 61.17g |
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| Calories | 584kcal | 546kcal |
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| Sugar | 2.62g | 47.9g |
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| Fiber | 8.6g | 7g |
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| Calcium | 78mg | 56mg |
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| Iron | 5.25mg | 8.02mg |
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| Magnesium | 325mg | 146mg |
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| Phosphorus | 660mg | 206mg |
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| Potassium | 645mg | 559mg |
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| Sodium | 9mg | 24mg |
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| Zinc | 5mg | 2.01mg |
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| Copper | 1.8mg | 1.028mg |
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| Manganese | 1.95mg | 1.419mg |
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| Selenium | 53µg | 3µg |
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| Vitamin A | 50IU | 50IU | |
| Vitamin A RAE | 3µg | 2µg |
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| Vitamin E | 35.17mg | 0.54mg |
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| Vitamin C | 1.4mg |
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| Vitamin B1 | 1.48mg | 0.025mg |
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| Vitamin B2 | 0.355mg | 0.05mg |
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| Vitamin B3 | 8.335mg | 0.725mg |
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| Vitamin B5 | 1.13mg | 0.297mg |
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| Vitamin B6 | 1.345mg | 0.042mg |
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| Folate | 227µg |
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| Vitamin B12 | 0µg | 0.23µg |
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| Vitamin K | 0µg | 8.1µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Cholesterol | 0mg | 8mg |
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| Trans Fat | 0.112g |
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| Saturated Fat | 4.455g | 18.519g |
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| Omega-3 - EPA | 0.014g | 0.001g |
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| Monounsaturated Fat | 18.528g | 9.54g |
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| Polyunsaturated fat | 23.137g | 1.092g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
156%
10%
Minerals Daily Need Coverage Score
207%
116%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 45.28g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 14.064g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 3)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins