Sunflower Seeds vs. Cocoa Powder
Nutrition comparison of Sunflower Seeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cocoa powder:
- Both cocoa powder and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and sunflower seeds are high in calories. Sunflower seed has 171% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Cocoa Powder | |
|---|---|---|
| Protein | 10% | 18% |
| Carbohydrates | 12% | 53% |
| Fat | 77% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and sunflower seed has 64% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both cocoa powder and sunflower seeds are high in dietary fiber. Cocoa powder has 222% more dietary fiber than sunflower seed - cocoa powder has 37g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both cocoa powder and sunflower seeds are high in protein. Cocoa powder has 14% more protein than sunflower seed - cocoa powder has 19.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both cocoa powder and sunflower seeds are high in saturated fat. Cocoa powder has 36% more saturated fat than sunflower seed - cocoa powder has 8.1g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than cocoa powder - sunflower seed has 1.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and sunflower seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cocoa powder and sunflower seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and cocoa powder contain significant amounts of riboflavin and niacin.
| Sunflower Seeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.325 MG | 0.078 MG |
| Riboflavin | 0.285 MG | 0.241 MG |
| Niacin | 4.198 MG | 2.185 MG |
| Pantothenic acid | 7.056 MG | 0.254 MG |
| Vitamin B6 | 0.805 MG | 0.118 MG |
| Folate | 238 UG | 32 UG |
Minerals
calcium
Both cocoa powder and sunflower seeds are high in calcium. Cocoa powder has 125% more calcium than sunflower seed - cocoa powder has 128mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both cocoa powder and sunflower seeds are high in iron. Cocoa powder has 104% more iron than sunflower seed - cocoa powder has 13.9mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both cocoa powder and sunflower seeds are high in potassium. Cocoa powder has 210% more potassium than sunflower seed - cocoa powder has 1524mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cocoa powder per 100 grams.
| Sunflower Seeds | Cocoa Powder | |
|---|---|---|
| linoleic acid | 37.39 G | 0.44 G |
| Total | 37.39 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cocoa powder or sunflower seeds contain more calories in 100 grams?Both cocoa powder and sunflower seeds are high in calories. Sunflower seed has 170% more calories than cocoa powder - cocoa powder has 228 calories in 100g and sunflower seed has 619 calories.
Does cocoa powder or sunflower seeds have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cocoa powder or sunflower seeds contain more calcium?
Both cocoa powder and sunflower seeds are high in calcium. Cocoa powder has 130% more calcium than sunflower seed - cocoa powder has 128mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does cocoa powder or sunflower seeds contain more iron?
Both cocoa powder and sunflower seeds are high in iron. Cocoa powder has 100% more iron than sunflower seed - cocoa powder has 13.9mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cocoa powder or sunflower seeds contain more potassium?
Both cocoa powder and sunflower seeds are high in potassium. Cocoa powder has 210% more potassium than sunflower seed - cocoa powder has 1524mg of potassium in 100 grams and sunflower seed has 491mg of potassium.