Sunflower seeds vs. Chocolate — In-Depth Nutrition Comparison
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How are sunflower seeds and chocolate different?
- Sunflower seeds are higher than chocolate in vitamin E, vitamin B1, vitamin B6, selenium, copper, phosphorus, vitamin B3, magnesium, and protein.
- Sunflower seeds cover your daily need for vitamin E 231% more than chocolate.
- Sunflower seeds contain 59 times more vitamin B1 than chocolate. Sunflower seeds contain 1.48mg of vitamin B1, while chocolate contains 0.025mg.
- Sunflower seeds are 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +122.6% |
| Contains more CalciumCalcium | +39.3% |
| Contains more PotassiumPotassium | +15.4% |
| Contains more CopperCopper | +75.1% |
| Contains more ZincZinc | +148.8% |
| Contains more PhosphorusPhosphorus | +220.4% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +37.4% |
| Contains more SeleniumSelenium | +1666.7% |
| Contains more IronIron | +52.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +6413% |
| Contains more Vitamin B1Vitamin B1 | +5820% |
| Contains more Vitamin B2Vitamin B2 | +610% |
| Contains more Vitamin B3Vitamin B3 | +1049.7% |
| Contains more Vitamin B5Vitamin B5 | +280.5% |
| Contains more Vitamin B6Vitamin B6 | +3102.4% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.54mg | 231% |
| Polyunsaturated fat | 23.137g | 1.092g | 147% |
| Vitamin B1 | 1.48mg | 0.025mg | 121% |
| Vitamin B6 | 1.345mg | 0.042mg | 100% |
| Selenium | 53µg | 3µg | 91% |
| Copper | 1.8mg | 1.028mg | 86% |
| Phosphorus | 660mg | 206mg | 65% |
| Saturated fat | 4.455g | 18.519g | 64% |
| Folate | 227µg | 57% | |
| Vitamin B3 | 8.335mg | 0.725mg | 48% |
| Magnesium | 325mg | 146mg | 43% |
| Iron | 5.25mg | 8.02mg | 35% |
| Protein | 20.78g | 4.88g | 32% |
| Fats | 51.46g | 31.28g | 31% |
| Zinc | 5mg | 2.01mg | 27% |
| Manganese | 1.95mg | 1.419mg | 23% |
| Vitamin B2 | 0.355mg | 0.05mg | 23% |
| Monounsaturated fat | 18.528g | 9.54g | 22% |
| Vitamin B5 | 1.13mg | 0.297mg | 17% |
| Carbs | 20g | 61.17g | 14% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Choline | 55.1mg | 10% | |
| Vitamin K | 0µg | 8.1µg | 7% |
| Fiber | 8.6g | 7g | 6% |
| Omega-6 (Linoleic acid) | 0.947g | 6% | |
| Omega-3 (ALA) | 0.085g | 5% | |
| Cholesterol | 0mg | 8mg | 3% |
| Potassium | 645mg | 559mg | 3% |
| Calories | 584kcal | 546kcal | 2% |
| Vitamin C | 1.4mg | 2% | |
| Calcium | 78mg | 56mg | 2% |
| Sodium | 9mg | 24mg | 1% |
| Protein per 100 calories | 3.6g | 0.89g | N/A |
| Calories per 10 g protein | 281kcal | 1119kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 0.57 | N/A |
| Net carbs | 11.4g | 54.17g | N/A |
| Sugar | 2.62g | 47.9g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 (EPA) | 0.014g | 0.001g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +325.8% |
| Contains more FatsFats | +64.5% |
| Contains more WaterWater | +387.6% |
| Contains more CarbsCarbs | +205.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Mono. FatMonounsaturated fat | +94.2% |
| Contains more Poly. FatPolyunsaturated fat | +2018.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more SucroseSucrose | +1750% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
