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  6. Sunflower seed vs. Cocoa bean

Sunflower seed vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Cocoa bean

  • Sunflower seed has more Vitamin E , Vitamin B1, Vitamin B6, Selenium, and Folate, however, Cocoa bean has more Copper, Iron, Fiber, Manganese, and Potassium.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 13 times more Vitamin B1 than Cocoa bean. Sunflower seed has 1.48mg of Vitamin B1, while Cocoa bean has 0.11mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Sunflower seed vs Cocoa bean 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
2
:
8
Cocoa bean
Cocoa bean
Contains less Sodium -52.6%
Contains more Selenium +301.5%
Contains more Calcium +42.3%
Contains more Iron +195.6%
Contains more Magnesium +46.5%
Contains more Phosphorus +10.3%
Contains more Potassium +289%
Contains more Zinc +27.4%
Contains more Copper +100.4%
Contains more Manganese +91.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains less Sodium -52.6%
Contains more Selenium +301.5%
Contains more Calcium +42.3%
Contains more Iron +195.6%
Contains more Magnesium +46.5%
Contains more Phosphorus +10.3%
Contains more Potassium +289%
Contains more Zinc +27.4%
Contains more Copper +100.4%
Contains more Manganese +91.6%

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
:
2
Cocoa bean
Cocoa bean
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1245.5%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%
Contains more Vitamin B2 +29.6%
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%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1245.5%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%
Contains more Vitamin B2 +29.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Cocoa bean
Cocoa bean
Contains more Protein +14.8%
Contains more Fats +292.8%
Contains more Water +75.2%
Contains more Carbs +191.5%
Contains more Other +157.4%
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
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more Protein +14.8%
Contains more Fats +292.8%
Contains more Water +75.2%
Contains more Carbs +191.5%
Contains more Other +157.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Cocoa bean
Cocoa bean
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +322.1%
Contains more Polyunsaturated fat +5408.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +322.1%
Contains more Polyunsaturated fat +5408.8%

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 Cocoa bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Cocoa bean Opinion
Net carbs 11.4g 28.5g Cocoa bean
Protein 20.78g 18.1g Sunflower seed
Fats 51.46g 13.1g Sunflower seed
Carbs 20g 58.3g Cocoa bean
Calories 584kcal 220kcal Sunflower seed
Sugar 2.62g 1.76g Cocoa bean
Fiber 8.6g 29.8g Cocoa bean
Calcium 78mg 111mg Cocoa bean
Iron 5.25mg 15.52mg Cocoa bean
Magnesium 325mg 476mg Cocoa bean
Phosphorus 660mg 728mg Cocoa bean
Potassium 645mg 2509mg Cocoa bean
Sodium 9mg 19mg Sunflower seed
Zinc 5mg 6.37mg Cocoa bean
Copper 1.8mg 3.607mg Cocoa bean
Manganese 1.95mg 3.737mg Cocoa bean
Selenium 53µg 13.2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.1mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.11mg Sunflower seed
Vitamin B2 0.355mg 0.46mg Cocoa bean
Vitamin B3 8.335mg 2.4mg Sunflower seed
Vitamin B5 1.13mg 0.254mg Sunflower seed
Vitamin B6 1.345mg 0.118mg Sunflower seed
Folate 227µg 32µg Sunflower seed
Vitamin K 0µg 2.4µg Cocoa bean
Tryptophan 0.348mg 0.271mg Sunflower seed
Threonine 0.928mg 0.716mg Sunflower seed
Isoleucine 1.139mg 0.701mg Sunflower seed
Leucine 1.659mg 1.097mg Sunflower seed
Lysine 0.937mg 0.907mg Sunflower seed
Methionine 0.494mg 0.187mg Sunflower seed
Phenylalanine 1.169mg 0.869mg Sunflower seed
Valine 1.315mg 1.086mg Sunflower seed
Histidine 0.632mg 0.312mg Sunflower seed
Saturated Fat 4.455g 7.76g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 4.39g Sunflower seed
Polyunsaturated fat 23.137g 0.42g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cocoa bean
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
21%
Cocoa bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
343%
Cocoa bean

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 3.305g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.