Sunflower Seeds vs. Bittersweet Chocolate
Nutrition comparison of Sunflower Seeds and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and bittersweet chocolate:
- Both bittersweet chocolate and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and sunflower seeds are high in calories. Bittersweet chocolate has a little more calories (4%) than sunflower seed by weight - bittersweet chocolate has 642 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Bittersweet Chocolate | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 12% | 18% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 28% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and sunflower seeds are high in dietary fiber. Bittersweet chocolate has 44% more dietary fiber than sunflower seed - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Bittersweet chocolate and sunflower seeds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and sunflower seeds are high in protein. Sunflower seed has 20% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both bittersweet chocolate and sunflower seeds are high in saturated fat. Bittersweet chocolate has 442% more saturated fat than sunflower seed - bittersweet chocolate has 32.3g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
cholesterol
Both bittersweet chocolate and sunflower seeds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than bittersweet chocolate - sunflower seed has 1.4mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than sunflower seed - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than sunflower seed - bittersweet chocolate has 9.7ug 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.
| Sunflower Seeds | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.325 MG | 0.147 MG |
| Riboflavin | 0.285 MG | 0.1 MG |
| Niacin | 4.198 MG | 1.355 MG |
| Pantothenic acid | 7.056 MG | 0.168 MG |
| Vitamin B6 | 0.805 MG | 0.027 MG |
| Folate | 238 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and sunflower seeds are high in calcium. Bittersweet chocolate has 77% more calcium than sunflower seed - bittersweet chocolate has 101mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both bittersweet chocolate and sunflower seeds are high in iron. Bittersweet chocolate has 156% more iron than sunflower seed - bittersweet chocolate has 17.4mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both bittersweet chocolate and sunflower seeds are high in potassium. Bittersweet chocolate has 69% more potassium than sunflower seed - bittersweet chocolate has 830mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.117 G |
| Total | 0.079 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than bittersweet chocolate per 100 grams.
| Sunflower Seeds | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 37.39 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 37.39 G | 1.988 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Sunflower Seeds g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or sunflower seeds contain more calories in 100 grams?Both bittersweet chocolate and sunflower seeds are high in calories. Bittersweet chocolate has a little more calories ( 0%) than sunflower seed by weight - bittersweet chocolate has 642 calories in 100g and sunflower seed has 619 calories.
Does bittersweet chocolate or sunflower seeds contain more calcium?
Both bittersweet chocolate and sunflower seeds are high in calcium. Bittersweet chocolate has 80% more calcium than sunflower seed - bittersweet chocolate has 101mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does bittersweet chocolate or sunflower seeds contain more iron?
Both bittersweet chocolate and sunflower seeds are high in iron. Bittersweet chocolate has 160% more iron than sunflower seed - bittersweet chocolate has 17.4mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does bittersweet chocolate or sunflower seeds contain more potassium?
Both bittersweet chocolate and sunflower seeds are high in potassium. Bittersweet chocolate has 70% more potassium than sunflower seed - bittersweet chocolate has 830mg of potassium in 100 grams and sunflower seed has 491mg of potassium.