Coconut Milk vs. Sunflower Seeds
Nutrition comparison of Coconut Milk 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 milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and sunflower seeds:
- Both sunflower seeds and coconut milk are high in calcium.
- Coconut milk has 6 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and coconut milk has 95% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and coconut milk has 31 calories.
| Coconut Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 3% | 10% |
| Carbohydrates | 37% | 12% |
| Fat | 60% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 6 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - sunflower seed has 11.5g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Sunflower seed has less sugar than coconut milk - coconut milk has 2.5g 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 80 times more protein than coconut milk - sunflower seed has 17.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and coconut milk has 65% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than coconut milk - sunflower seed has 1.4mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than sunflower seed - coconut milk has 63ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than sunflower seed - coconut milk has 42iu of Vitamin D 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, however, coconut milk contains more Vitamin B12.
| Coconut Milk | 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 |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both sunflower seeds and coconut milk are high in calcium. Coconut milk has 230% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 21 times more iron than coconut milk - sunflower seed has 6.8mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 24 times more potassium than coconut milk - sunflower seed has 491mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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 Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Coconut Milk 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 % |
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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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 milk contain more calories in 100 grams?Sunflower seed is high in calories and coconut milk has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and coconut milk has 31 calories.
Does sunflower seeds or coconut milk have more carbohydrates?
By weight, coconut milk has 6 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does sunflower seeds or coconut milk contain more calcium?
Both sunflower seeds and coconut milk are high in calcium. Coconut milk has 230% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does sunflower seeds or coconut milk contain more iron?
Sunflower seed is an abundant source of iron and it has 21 times more iron than coconut milk - sunflower seed has 6.8mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does sunflower seeds or coconut milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 24 times more potassium than coconut milk - sunflower seed has 491mg of potassium in 100 grams and coconut milk has 19mg of potassium.