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Sunflower seed vs Cocoa solids - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Cocoa solids

  • Sunflower seed has more Vitamin E , Vitamin B1, Vitamin B6, Selenium, and Folate, while Cocoa solids has more Copper, Fiber, Iron, Manganese, and Magnesium.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Cocoa solids contain 19 times less Vitamin B1 than Sunflower seed. Sunflower seed contains 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -57.1%
Contains more Calcium +64.1%
Contains more Iron +164%
Contains more Magnesium +53.5%
Contains more Phosphorus +11.2%
Contains more Potassium +136.3%
Contains more Zinc +36.2%
Contains more Copper +110.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains less Sodium -57.1%
Contains more Calcium +64.1%
Contains more Iron +164%
Contains more Magnesium +53.5%
Contains more Phosphorus +11.2%
Contains more Potassium +136.3%
Contains more Zinc +36.2%
Contains more Copper +110.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +281.5%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%
Contains more Vitamin K +∞%
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%
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% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +35070%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +281.5%
Contains more Vitamin B5 +344.9%
Contains more Vitamin B6 +1039.8%
Contains more Folate +609.4%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed 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 seed Cocoa solids Opinion
Net carbs 11.4g 20.9g Cocoa solids
Protein 20.78g 19.6g Sunflower seed
Fats 51.46g 13.7g Sunflower seed
Carbs 20g 57.9g Cocoa solids
Calories 584kcal 228kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 1.75g Cocoa solids
Fiber 8.6g 37g Cocoa solids
Calcium 78mg 128mg Cocoa solids
Iron 5.25mg 13.86mg Cocoa solids
Magnesium 325mg 499mg Cocoa solids
Phosphorus 660mg 734mg Cocoa solids
Potassium 645mg 1524mg Cocoa solids
Sodium 9mg 21mg Sunflower seed
Zinc 5mg 6.81mg Cocoa solids
Copper 1.8mg 3.788mg Cocoa solids
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.1mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.078mg Sunflower seed
Vitamin B2 0.355mg 0.241mg Sunflower seed
Vitamin B3 8.335mg 2.185mg Sunflower seed
Vitamin B5 1.13mg 0.254mg Sunflower seed
Vitamin B6 1.345mg 0.118mg Sunflower seed
Folate 227µg 32µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.5µg Cocoa solids
Tryptophan 0.348mg 0.293mg Sunflower seed
Threonine 0.928mg 0.776mg Sunflower seed
Isoleucine 1.139mg 0.76mg Sunflower seed
Leucine 1.659mg 1.189mg Sunflower seed
Lysine 0.937mg 0.983mg Cocoa solids
Methionine 0.494mg 0.202mg Sunflower seed
Phenylalanine 1.169mg 0.941mg Sunflower seed
Valine 1.315mg 1.177mg Sunflower seed
Histidine 0.632mg 0.339mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 8.07g Sunflower seed
Monounsaturated Fat 18.528g 4.57g Sunflower seed
Polyunsaturated fat 23.137g 0.44g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
16
Cocoa solids
Mineral Summary Score
191
Sunflower seed
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
118%
Cocoa solids
Carbohydrates
20%
Sunflower seed
58%
Cocoa solids
Fats
238%
Sunflower seed
63%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 4)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 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.