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
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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.
Contains
less
Sodium
-57.1%
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Selenium
+270.6%
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Calcium
+64.1%
Contains
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Iron
+164%
Contains
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Magnesium
+53.5%
Contains
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Phosphorus
+11.2%
Contains
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Potassium
+136.3%
Contains
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Zinc
+36.2%
Contains
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Copper
+110.4%
Contains
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Manganese
+96.8%
Contains
less
Sodium
-57.1%
Contains
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Selenium
+270.6%
Contains
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Calcium
+64.1%
Contains
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Iron
+164%
Contains
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Magnesium
+53.5%
Contains
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Phosphorus
+11.2%
Contains
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Potassium
+136.3%
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Zinc
+36.2%
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Copper
+110.4%
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Manganese
+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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+35070%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1797.4%
Contains
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Vitamin B2
+47.3%
Contains
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Vitamin B3
+281.5%
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Vitamin B5
+344.9%
Contains
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Vitamin B6
+1039.8%
Contains
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Folate
+609.4%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+35070%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1797.4%
Contains
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Vitamin B2
+47.3%
Contains
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Vitamin B3
+281.5%
Contains
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Vitamin B5
+344.9%
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Vitamin B6
+1039.8%
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Folate
+609.4%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+275.6%
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Water
+57.7%
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Carbs
+189.5%
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Other
+91.4%
Equal in Protein - 19.6
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
Contains
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Fats
+275.6%
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Water
+57.7%
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Carbs
+189.5%
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Other
+91.4%
Equal in Protein - 19.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-44.8%
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Monounsaturated Fat
+305.4%
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Polyunsaturated fat
+5158.4%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
8.07 g
Monounsaturated Fat:
4.57 g
Polyunsaturated fat:
0.44 g
Contains
less
Saturated Fat
-44.8%
Contains
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Monounsaturated Fat
+305.4%
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Polyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 20.9g |
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| Protein | 20.78g | 19.6g |
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| Fats | 51.46g | 13.7g |
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| Carbs | 20g | 57.9g |
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| Calories | 584kcal | 228kcal |
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| Sugar | 2.62g | 1.75g |
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| Fiber | 8.6g | 37g |
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| Calcium | 78mg | 128mg |
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| Iron | 5.25mg | 13.86mg |
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| Magnesium | 325mg | 499mg |
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| Phosphorus | 660mg | 734mg |
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| Potassium | 645mg | 1524mg |
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| Sodium | 9mg | 21mg |
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| Zinc | 5mg | 6.81mg |
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| Copper | 1.8mg | 3.788mg |
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| Manganese | 1.95mg | 3.837mg |
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| Selenium | 53µg | 14.3µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 35.17mg | 0.1mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.078mg |
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| Vitamin B2 | 0.355mg | 0.241mg |
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| Vitamin B3 | 8.335mg | 2.185mg |
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| Vitamin B5 | 1.13mg | 0.254mg |
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| Vitamin B6 | 1.345mg | 0.118mg |
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| Folate | 227µg | 32µg |
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| Vitamin K | 0µg | 2.5µg |
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| Tryptophan | 0.348mg | 0.293mg |
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| Threonine | 0.928mg | 0.776mg |
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| Isoleucine | 1.139mg | 0.76mg |
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| Leucine | 1.659mg | 1.189mg |
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| Lysine | 0.937mg | 0.983mg |
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| Methionine | 0.494mg | 0.202mg |
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| Phenylalanine | 1.169mg | 0.941mg |
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| Valine | 1.315mg | 1.177mg |
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| Histidine | 0.632mg | 0.339mg |
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| Saturated Fat | 4.455g | 8.07g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 4.57g |
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| Polyunsaturated fat | 23.137g | 0.44g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
207%
339%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 4)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 0.87g)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)