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

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Differences between Sunflower seeds and Cocoa solids

  • Sunflower seeds have more Vitamin E, Vitamin B1, Vitamin B6, Selenium, and Folate, while Cocoa solids have more Copper, Fiber, Iron, Manganese, and Magnesium.
  • Sunflower seeds' daily need coverage for Vitamin E is 234% higher.
  • Cocoa solids contain 19 times less Vitamin B1 than Sunflower seeds. Sunflower seeds contain 1.48mg of Vitamin B1, while Cocoa solids contain 0.078mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Cocoa, dry powder, unsweetened.

Infographic

Sunflower seeds vs Cocoa solids infographic
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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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +270.6%
Contains more MagnesiumMagnesium +53.5%
Contains more CalciumCalcium +64.1%
Contains more PotassiumPotassium +136.3%
Contains more IronIron +164%
Contains more CopperCopper +110.4%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +11.2%
Contains more ManganeseManganese +96.8%

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% 3% 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1797.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +281.5%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +1039.8%
Contains more FolateFolate +609.4%
Contains more CholineCholine +359.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +275.6%
Contains more WaterWater +57.7%
Contains more CarbsCarbs +189.5%
Contains more OtherOther +91.4%
~equal in Protein ~19.6g

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 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated Fat -44.8%
Contains more Mono. FatMonounsaturated Fat +305.4%
Contains more Poly. FatPolyunsaturated fat +5158.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cocoa solids Opinion
Calories 584kcal 228kcal Sunflower seeds
Protein 20.78g 19.6g Sunflower seeds
Fats 51.46g 13.7g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 20.9g Cocoa solids
Carbs 20g 57.9g Cocoa solids
Magnesium 325mg 499mg Cocoa solids
Calcium 78mg 128mg Cocoa solids
Potassium 645mg 1524mg Cocoa solids
Iron 5.25mg 13.86mg Cocoa solids
Sugar 2.62g 1.75g Cocoa solids
Fiber 8.6g 37g Cocoa solids
Copper 1.8mg 3.788mg Cocoa solids
Zinc 5mg 6.81mg Cocoa solids
Phosphorus 660mg 734mg Cocoa solids
Sodium 9mg 21mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.1mg Sunflower seeds
Manganese 1.95mg 3.837mg Cocoa solids
Selenium 53µg 14.3µg Sunflower seeds
Vitamin B1 1.48mg 0.078mg Sunflower seeds
Vitamin B2 0.355mg 0.241mg Sunflower seeds
Vitamin B3 8.335mg 2.185mg Sunflower seeds
Vitamin B5 1.13mg 0.254mg Sunflower seeds
Vitamin B6 1.345mg 0.118mg Sunflower seeds
Vitamin K 0µg 2.5µg Cocoa solids
Folate 227µg 32µg Sunflower seeds
Choline 55.1mg 12mg Sunflower seeds
Saturated Fat 4.455g 8.07g Sunflower seeds
Monounsaturated Fat 18.528g 4.57g Sunflower seeds
Polyunsaturated fat 23.137g 0.44g Sunflower seeds
Tryptophan 0.348mg 0.293mg Sunflower seeds
Threonine 0.928mg 0.776mg Sunflower seeds
Isoleucine 1.139mg 0.76mg Sunflower seeds
Leucine 1.659mg 1.189mg Sunflower seeds
Lysine 0.937mg 0.983mg Cocoa solids
Methionine 0.494mg 0.202mg Sunflower seeds
Phenylalanine 1.169mg 0.941mg Sunflower seeds
Valine 1.315mg 1.177mg Sunflower seeds
Histidine 0.632mg 0.339mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
15%
Cocoa solids
Minerals Daily Need Coverage Score
207%
Sunflower seeds
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 4)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.87g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.