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  6. Sunflower seed vs. Chocolate milk

Sunflower seed vs. Chocolate milk — In-Depth Nutrition Comparison

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How are Sunflower seed and Chocolate milk different?

  • Sunflower seed is higher than Chocolate milk in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Manganese, Phosphorus, Magnesium, Iron, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Chocolate milk.
  • Sunflower seed contains 45 times more Folate than Chocolate milk. Sunflower seed contains 227µg of Folate, while Chocolate milk contains 5µg.

Seeds, sunflower seed kernels, dried and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types were used in this article.

Infographic

Sunflower seed vs Chocolate milk 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.
Sunflower seed
Sunflower seed
9
:
1
Chocolate milk
Chocolate milk
Contains more Iron +2087.5%
Contains more Magnesium +2400%
Contains more Phosphorus +553.5%
Contains more Potassium +286.2%
Contains less Sodium -85%
Contains more Zinc +1119.5%
Contains more Copper +2669.2%
Contains more Manganese +2432.5%
Contains more Selenium +2689.5%
Contains more Calcium +43.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Chocolate milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 9% 10% 44% 15% 8% 12% 22% 11% 11%
Contains more Iron +2087.5%
Contains more Magnesium +2400%
Contains more Phosphorus +553.5%
Contains more Potassium +286.2%
Contains less Sodium -85%
Contains more Zinc +1119.5%
Contains more Copper +2669.2%
Contains more Manganese +2432.5%
Contains more Selenium +2689.5%
Contains more Calcium +43.6%

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.
Sunflower seed
Sunflower seed
8
:
4
Chocolate milk
Chocolate milk
Contains more Vitamin E +50142.9%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +6568%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +3262.5%
Contains more Folate +4440%
Contains more Vitamin A +96%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
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%
Chocolate milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 39% 3% 10% 38% 3% 18% 10% 4% 42% 1%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +6568%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +3262.5%
Contains more Folate +4440%
Contains more Vitamin A +96%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Chocolate milk
Chocolate milk
Contains more Protein +555.5%
Contains more Fats +1418%
Contains more Carbs +93.4%
Contains more Other +278.8%
Contains more Water +1640%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Chocolate milk
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more Protein +555.5%
Contains more Fats +1418%
Contains more Carbs +93.4%
Contains more Other +278.8%
Contains more Water +1640%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Chocolate milk
Chocolate milk
Contains more Monounsaturated Fat +1771.5%
Contains more Polyunsaturated fat +18558.9%
Contains less Saturated Fat -52.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Chocolate milk
65% 31% 4%
Saturated Fat: 2.104 g
Monounsaturated Fat: 0.99 g
Polyunsaturated fat: 0.124 g
Contains more Monounsaturated Fat +1771.5%
Contains more Polyunsaturated fat +18558.9%
Contains less Saturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Chocolate milk Opinion
Net carbs 11.4g 9.54g Sunflower seed
Protein 20.78g 3.17g Sunflower seed
Fats 51.46g 3.39g Sunflower seed
Carbs 20g 10.34g Sunflower seed
Calories 584kcal 83kcal Sunflower seed
Sugar 2.62g 9.54g Sunflower seed
Fiber 8.6g 0.8g Sunflower seed
Calcium 78mg 112mg Chocolate milk
Iron 5.25mg 0.24mg Sunflower seed
Magnesium 325mg 13mg Sunflower seed
Phosphorus 660mg 101mg Sunflower seed
Potassium 645mg 167mg Sunflower seed
Sodium 9mg 60mg Sunflower seed
Zinc 5mg 0.41mg Sunflower seed
Copper 1.8mg 0.065mg Sunflower seed
Manganese 1.95mg 0.077mg Sunflower seed
Selenium 53µg 1.9µg Sunflower seed
Vitamin A 50IU 98IU Chocolate milk
Vitamin A RAE 3µg 27µg Chocolate milk
Vitamin E 35.17mg 0.07mg Sunflower seed
Vitamin D 0IU 51IU Chocolate milk
Vitamin D 0µg 1.3µg Chocolate milk
Vitamin C 1.4mg 0.9mg Sunflower seed
Vitamin B1 1.48mg 0.037mg Sunflower seed
Vitamin B2 0.355mg 0.162mg Sunflower seed
Vitamin B3 8.335mg 0.125mg Sunflower seed
Vitamin B5 1.13mg 0.295mg Sunflower seed
Vitamin B6 1.345mg 0.04mg Sunflower seed
Folate 227µg 5µg Sunflower seed
Vitamin B12 0µg 0.33µg Chocolate milk
Vitamin K 0µg 0.3µg Chocolate milk
Tryptophan 0.348mg 0.041mg Sunflower seed
Threonine 0.928mg 0.135mg Sunflower seed
Isoleucine 1.139mg 0.164mg Sunflower seed
Leucine 1.659mg 0.3mg Sunflower seed
Lysine 0.937mg 0.265mg Sunflower seed
Methionine 0.494mg 0.083mg Sunflower seed
Phenylalanine 1.169mg 0.164mg Sunflower seed
Valine 1.315mg 0.208mg Sunflower seed
Histidine 0.632mg 0.096mg Sunflower seed
Cholesterol 0mg 12mg Sunflower seed
Saturated Fat 4.455g 2.104g Chocolate milk
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.99g Sunflower seed
Polyunsaturated fat 23.137g 0.124g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Chocolate milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
14%
Chocolate milk
Minerals Daily Need Coverage Score
207%
Sunflower seed
17%
Chocolate milk

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 6.92g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 25)
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
Which food is lower in Saturated Fat?
Chocolate milk
Chocolate milk is lower in Saturated Fat (difference - 2.351g)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.