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  6. Sunflower seeds vs. Coconut

Sunflower seeds vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and coconut

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, folate, and vitamin B3 in sunflower seeds is higher than in coconut.
  • Sunflower seeds cover your daily vitamin E needs 233% more than coconut.
  • Coconut has 25 times less vitamin B6 than sunflower seeds. Sunflower seeds have 1.345mg of vitamin B6, while coconut has 0.054mg.
  • Sunflower seeds contain less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Nuts, coconut meat, raw.

Infographic

Sunflower seeds vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +81.2%
Contains more IronIron +116%
Contains more CopperCopper +313.8%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +424.8%

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% 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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +2142.4%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +1443.5%
Contains more Vitamin B5Vitamin B5 +276.7%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +773.1%
Contains more CholineCholine +355.4%
Contains more Vitamin CVitamin C +135.7%
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +524%
Contains more FatsFats +53.7%
Contains more CarbsCarbs +31.3%
Contains more OtherOther +215.6%
Contains more WaterWater +893.4%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +1200.2%
Contains more Poly. FatPolyunsaturated fat +6221.6%

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 Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Coconut DV% diff.
Vitamin E 35.17mg 0.24mg 233%
Polyunsaturated fat 23.137g 0.366g 152%
Copper 1.8mg 0.435mg 152%
Vitamin B1 1.48mg 0.066mg 118%
Saturated fat 4.455g 29.698g 115%
Vitamin B6 1.345mg 0.054mg 99%
Phosphorus 660mg 113mg 78%
Selenium 53µg 10.1µg 78%
Magnesium 325mg 32mg 70%
Folate 227µg 26µg 50%
Vitamin B3 8.335mg 0.54mg 49%
Monounsaturated fat 18.528g 1.425g 43%
Protein 20.78g 3.33g 35%
Iron 5.25mg 2.43mg 35%
Zinc 5mg 1.1mg 35%
Fats 51.46g 33.49g 28%
Vitamin B2 0.355mg 0.02mg 26%
Manganese 1.95mg 1.5mg 20%
Vitamin B5 1.13mg 0.3mg 17%
Calories 584kcal 354kcal 12%
Potassium 645mg 356mg 9%
Choline 55.1mg 12.1mg 8%
Calcium 78mg 14mg 6%
Vitamin C 1.4mg 3.3mg 2%
Fiber 8.6g 9g 2%
Carbs 20g 15.23g 2%
Net carbs 11.4g 6.23g N/A
Sugar 2.62g 6.23g N/A
Sodium 9mg 20mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.348mg 0.039mg 0%
Threonine 0.928mg 0.121mg 0%
Isoleucine 1.139mg 0.131mg 0%
Leucine 1.659mg 0.247mg 0%
Lysine 0.937mg 0.147mg 0%
Methionine 0.494mg 0.062mg 0%
Phenylalanine 1.169mg 0.169mg 0%
Valine 1.315mg 0.202mg 0%
Histidine 0.632mg 0.077mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
207%
Sunflower seeds
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 25.243g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.