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Sunflower seeds vs. White chocolate — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and white chocolate

  • White chocolate has less vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, phosphorus, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 228% more than white chocolate.
  • Sunflower seeds have 244 times more manganese than white chocolate. While sunflower seeds have 1.95mg of manganese, white chocolate has only 0.008mg.
  • Sunflower seeds have less saturated fat.
  • The glycemic index of white chocolate is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Candies, white chocolate.

Infographic

Sunflower seeds vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2608.3%
Contains more PotassiumPotassium +125.5%
Contains more IronIron +2087.5%
Contains more CopperCopper +2900%
Contains more ZincZinc +575.7%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +24275%
Contains more SeleniumSelenium +1077.8%
Contains more CalciumCalcium +155.1%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin EVitamin E +3563.5%
Contains more Vitamin B1Vitamin B1 +2249.2%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +1018.8%
Contains more Vitamin B5Vitamin B5 +85.9%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +86.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +254%
Contains more FatsFats +60.4%
Contains more WaterWater +263.8%
Contains more OtherOther +102%
Contains more CarbsCarbs +196.2%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +103.7%
Contains more Poly. FatPolyunsaturated fat +2184%

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 White chocolate
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds White chocolate DV% diff.
Vitamin E 35.17mg 0.96mg 228%
Copper 1.8mg 0.06mg 193%
Polyunsaturated fat 23.137g 1.013g 147%
Vitamin B1 1.48mg 0.063mg 118%
Vitamin B6 1.345mg 0.056mg 99%
Selenium 53µg 4.5µg 88%
Manganese 1.95mg 0.008mg 84%
Magnesium 325mg 12mg 75%
Phosphorus 660mg 176mg 69%
Saturated fat 4.455g 19.412g 68%
Iron 5.25mg 0.24mg 63%
Folate 227µg 7µg 55%
Vitamin B3 8.335mg 0.745mg 47%
Zinc 5mg 0.74mg 39%
Fiber 8.6g 0.2g 34%
Protein 20.78g 5.87g 30%
Fats 51.46g 32.09g 30%
Monounsaturated fat 18.528g 9.097g 24%
Vitamin B12 0µg 0.56µg 23%
Carbs 20g 59.24g 13%
Calcium 78mg 199mg 12%
Potassium 645mg 286mg 11%
Vitamin B5 1.13mg 0.608mg 10%
Vitamin K 0µg 9.1µg 8%
Cholesterol 0mg 21mg 7%
Vitamin B2 0.355mg 0.282mg 6%
Choline 55.1mg 29.5mg 5%
Sodium 9mg 90mg 4%
Calories 584kcal 539kcal 2%
Vitamin A 3µg 9µg 1%
Vitamin C 1.4mg 0.5mg 1%
Net carbs 11.4g 59.04g N/A
Sugar 2.62g 59g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 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 White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
207%
Sunflower seeds
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 56.38g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 14.957g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 21)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.9)
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

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.