Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between white chocolate and sunflower seeds

  • 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.
  • White chocolate has 4 times more saturated fat than sunflower seeds. While white chocolate has 19.412g of saturated fat, sunflower seeds have only 4.455g.
  • The glycemic index of white chocolate is higher.

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

Infographic

White chocolate vs Sunflower seeds 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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%
Contains more CalciumCalcium +155.1%
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%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Sunflower seeds DV% diff.
Vitamin E 0.96mg 35.17mg 228%
Copper 0.06mg 1.8mg 193%
Polyunsaturated fat 1.013g 23.137g 147%
Vitamin B1 0.063mg 1.48mg 118%
Vitamin B6 0.056mg 1.345mg 99%
Selenium 4.5µg 53µg 88%
Manganese 0.008mg 1.95mg 84%
Magnesium 12mg 325mg 75%
Phosphorus 176mg 660mg 69%
Saturated fat 19.412g 4.455g 68%
Iron 0.24mg 5.25mg 63%
Folate 7µg 227µg 55%
Vitamin B3 0.745mg 8.335mg 47%
Zinc 0.74mg 5mg 39%
Fiber 0.2g 8.6g 34%
Protein 5.87g 20.78g 30%
Fats 32.09g 51.46g 30%
Monounsaturated fat 9.097g 18.528g 24%
Vitamin B12 0.56µg 0µg 23%
Carbs 59.24g 20g 13%
Calcium 199mg 78mg 12%
Potassium 286mg 645mg 11%
Vitamin B5 0.608mg 1.13mg 10%
Vitamin K 9.1µg 0µg 8%
Cholesterol 21mg 0mg 7%
Vitamin B2 0.282mg 0.355mg 6%
Choline 29.5mg 55.1mg 5%
Sodium 90mg 9mg 4%
Calories 539kcal 584kcal 2%
Vitamin A 9µg 3µg 1%
Vitamin C 0.5mg 1.4mg 1%
Net carbs 59.04g 11.4g N/A
Sugar 59g 2.62g 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 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +196.2%
Contains more ProteinProtein +254%
Contains more FatsFats +60.4%
Contains more WaterWater +263.8%
Contains more OtherOther +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +103.7%
Contains more Poly. FatPolyunsaturated fat +2184%

People also compare

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.