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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.

Infographic

Sunflower seed vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +39.3%
Contains more Magnesium +122.6%
Contains more Phosphorus +220.4%
Contains more Potassium +15.4%
Contains less Sodium -62.5%
Contains more Zinc +148.8%
Contains more Copper +75.1%
Contains more Iron +52.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +39.3%
Contains more Magnesium +122.6%
Contains more Phosphorus +220.4%
Contains more Potassium +15.4%
Contains less Sodium -62.5%
Contains more Zinc +148.8%
Contains more Copper +75.1%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +6413%
Contains more Vitamin B1 +5820%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +1049.7%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +3102.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +6413%
Contains more Vitamin B1 +5820%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +1049.7%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +3102.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Chocolate Opinion
Net carbs 11.4g 54.17g Chocolate
Protein 20.78g 4.88g Sunflower seed
Fats 51.46g 31.28g Sunflower seed
Carbs 20g 61.17g Chocolate
Calories 584kcal 546kcal Sunflower seed
Starch g g
Fructose g 0g Chocolate
Sugar 2.62g 47.9g Sunflower seed
Fiber 8.6g 7g Sunflower seed
Calcium 78mg 56mg Sunflower seed
Iron 5.25mg 8.02mg Chocolate
Magnesium 325mg 146mg Sunflower seed
Phosphorus 660mg 206mg Sunflower seed
Potassium 645mg 559mg Sunflower seed
Sodium 9mg 24mg Sunflower seed
Zinc 5mg 2.01mg Sunflower seed
Copper 1.8mg 1.028mg Sunflower seed
Vitamin A 50IU 50IU
Vitamin E 35.17mg 0.54mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg mg Sunflower seed
Vitamin B1 1.48mg 0.025mg Sunflower seed
Vitamin B2 0.355mg 0.05mg Sunflower seed
Vitamin B3 8.335mg 0.725mg Sunflower seed
Vitamin B5 1.13mg 0.297mg Sunflower seed
Vitamin B6 1.345mg 0.042mg Sunflower seed
Folate 227µg µg Sunflower seed
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg 8mg Sunflower seed
Trans Fat g 0.112g Sunflower seed
Saturated Fat 4.455g 18.519g Sunflower seed
Monounsaturated Fat 18.528g 9.54g Sunflower seed
Polyunsaturated fat 23.137g 1.092g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
10
Chocolate
Mineral Summary Score
191
Sunflower seed
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
29%
Chocolate
Carbohydrates
20%
Sunflower seed
61%
Chocolate
Fats
238%
Sunflower seed
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 45.28g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 14.064g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 3)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.