Coconut vs. Sunflower Seeds
Nutrition comparison of Coconut 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
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and sunflower seeds:
- Both sunflower seeds and coconut are high in calories, dietary fiber, iron, potassium 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 protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) 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 are high in calories. Sunflower seed has 75% more calories than coconut - sunflower seed has 619 calories per 100 grams and coconut has 354 calories.
| Coconut | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 16% | 12% |
| Fat | 80% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and coconut contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both sunflower seeds and coconut are high in dietary fiber. Sunflower seed has 28% more dietary fiber than coconut - sunflower seed has 11.5g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Sunflower seed has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 417% more protein than coconut - sunflower seed has 17.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both sunflower seeds and coconut are high in saturated fat. Coconut has 399% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and coconut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin E
Coconut and sunflower seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Coconut and sunflower seeds contain similar amounts of Vitamin K - coconut has 0.2ug 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 | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.325 MG |
| Riboflavin | 0.02 MG | 0.285 MG |
| Niacin | 0.54 MG | 4.198 MG |
| Pantothenic acid | 0.3 MG | 7.056 MG |
| Vitamin B6 | 0.054 MG | 0.805 MG |
| Folate | 26 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 307% more calcium than coconut - sunflower seed has 57mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both sunflower seeds and coconut are high in iron. Sunflower seed has 180% more iron than coconut - sunflower seed has 6.8mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both sunflower seeds and coconut are high in potassium. Sunflower seed has 38% more potassium than coconut - sunflower seed has 491mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than coconut per 100 grams.
| Coconut | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 37.39 G |
| Total | 0.366 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 (Nuts, coconut meat, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Coconut 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 contain more calories in 100 grams?Both sunflower seeds and coconut are high in calories. Sunflower seed has 80% more calories than coconut - sunflower seed has 619 calories in 100g and coconut has 354 calories.
Does sunflower seeds or coconut contain more iron?
Both sunflower seeds and coconut are high in iron. Sunflower seed has 180% more iron than coconut - sunflower seed has 6.8mg of iron in 100 grams and coconut has 2.4mg of iron.
Does sunflower seeds or coconut contain more potassium?
Both sunflower seeds and coconut are high in potassium. Sunflower seed has 40% more potassium than coconut - sunflower seed has 491mg of potassium in 100 grams and coconut has 356mg of potassium.