Coconut Oil vs. Sunflower Seeds
Nutrition comparison of Coconut Oil and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and sunflower seeds:
- Both sunflower seeds and coconut oil are high in calories and saturated fat.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and coconut oil are high in calories. Coconut oil has 44% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and coconut oil has 892 calories.
| Coconut Oil | Sunflower Seeds | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - sunflower seed has 11.5g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has more protein than coconut oil - sunflower seed has 17.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both sunflower seeds and coconut oil are high in saturated fat. Coconut oil has 12 times more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and sunflower seeds are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than coconut oil - sunflower seed has 1.4mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and sunflower seeds contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Coconut oil and sunflower seeds contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | ~ | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 56 times more calcium than coconut oil - sunflower seed has 57mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 135 times more iron than coconut oil - sunflower seed has 6.8mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has more potassium than coconut oil - sunflower seed has 491mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.079 G |
| Total | 0.019 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 37.39 G |
| Total | 1.759 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Coconut Oil g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or coconut oil contain more calories in 100 grams?Both sunflower seeds and coconut oil are high in calories. Coconut oil has 40% more calories than sunflower seed - sunflower seed has 619 calories in 100g and coconut oil has 892 calories.
Does sunflower seeds or coconut oil contain more iron?
Sunflower seed is an abundant source of iron and it has 135 times more iron than coconut oil - sunflower seed has 6.8mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does sunflower seeds or coconut oil contain more potassium?
Sunflower seed is a rich source of potassium and it has more potassium than coconut oil - sunflower seed has 491mg of potassium in 100 grams and coconut oil does not contain significant amounts.