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  6. Sunflower seeds vs. Cocoa bean

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

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Important differences between sunflower seeds and cocoa bean

  • Sunflower seeds have more vitamin E, vitamin B1, vitamin B6, selenium, and folate; however, cocoa bean has more copper, iron, fiber, manganese, and potassium.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 13 times more vitamin B1 than cocoa bean. Sunflower seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -52.6%
Contains more SeleniumSelenium +301.5%
Contains more MagnesiumMagnesium +46.5%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +289%
Contains more IronIron +195.6%
Contains more CopperCopper +100.4%
Contains more ZincZinc +27.4%
Contains more PhosphorusPhosphorus +10.3%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1245.5%
Contains more Vitamin B3Vitamin B3 +247.3%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +1039.8%
Contains more FolateFolate +609.4%
Contains more CholineCholine +383.3%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cocoa bean DV% diff.
Vitamin E 35.17mg 0.1mg 234%
Copper 1.8mg 3.607mg 201%
Polyunsaturated fat 23.137g 0.42g 151%
Iron 5.25mg 15.52mg 128%
Vitamin B1 1.48mg 0.11mg 114%
Vitamin B6 1.345mg 0.118mg 94%
Fiber 8.6g 29.8g 85%
Manganese 1.95mg 3.737mg 78%
Selenium 53µg 13.2µg 72%
Fats 51.46g 13.1g 59%
Potassium 645mg 2509mg 55%
Folate 227µg 32µg 49%
Vitamin B3 8.335mg 2.4mg 37%
Magnesium 325mg 476mg 36%
Monounsaturated fat 18.528g 4.39g 35%
Caffeine 0mg 78mg 20%
Vitamin B5 1.13mg 0.254mg 18%
Calories 584kcal 220kcal 18%
Saturated fat 4.455g 7.76g 15%
Carbs 20g 58.3g 13%
Zinc 5mg 6.37mg 12%
Phosphorus 660mg 728mg 10%
Choline 55.1mg 11.4mg 8%
Vitamin B2 0.355mg 0.46mg 8%
Protein 20.78g 18.1g 5%
Calcium 78mg 111mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2.4µg 2%
Net carbs 11.4g 28.5g N/A
Sugar 2.62g 1.76g N/A
Sodium 9mg 19mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.271mg 0%
Threonine 0.928mg 0.716mg 0%
Isoleucine 1.139mg 0.701mg 0%
Leucine 1.659mg 1.097mg 0%
Lysine 0.937mg 0.907mg 0%
Methionine 0.494mg 0.187mg 0%
Phenylalanine 1.169mg 0.869mg 0%
Valine 1.315mg 1.086mg 0%
Histidine 0.632mg 0.312mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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 ProteinProtein +14.8%
Contains more FatsFats +292.8%
Contains more WaterWater +75.2%
Contains more CarbsCarbs +191.5%
Contains more OtherOther +157.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +322.1%
Contains more Poly. FatPolyunsaturated fat +5408.8%

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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 seeds - 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.