Nuts Coconut Meat (Raw)vsSunflower Seeds
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Sunflower Seeds
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 39% fewer calories.
Sunflower Seeds packs 20.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Sunflower Seeds provides 645mg of potassium per 100g — important for muscle function and hydration.
Sunflower Seeds provides 78mg of calcium per 100g — a much better source for bone health.
Sunflower Seeds has 5.3mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 584kcal29% | <0.1kcal |
| Protein | 3.3g7% | 21g42% | <0.1g |
| Total Fat | 34g43% | 52g66% | <0.1g |
| Saturated Fat | 30g149% | 4.5g22% | +25g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 20g7% | <0.1g |
| Dietary Fiber | 9.0g32% | 8.6g31% | +0.40g |
| Sugars | 6.2g | 2.6g | +3.6g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 3.3mg4% | 1.4mg2% | +1.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 35mg235% | <0.1mg |
| Vitamin K | 0.20mcg0% | 0mcg0% | +0.20mcg |
| Vitamin B6 | <0.1mg3% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 9.0mg0% | +11mg |
| Calcium | 14mg1% | 78mg6% | <0.1mg |
| Iron | 2.4mg14% | 5.3mg29% | <0.1mg |
| Potassium | 356mg8% | 645mg14% | <0.1mg |
| Phosphorus | 113mg9% | 660mg53% | <0.1mg |
| Magnesium | 32mg8% | 325mg77% | <0.1mg |
| Zinc | 1.1mg10% | 5.0mg45% | <0.1mg |
| Copper | 0.43mg48% | 1.8mg200% | <0.1mg |
| Manganese | 1.5mg65% | 1.9mg85% | <0.1mg |
| Selenium | 10mcg18% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 65% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Sunflower Seeds provides more protein with 20.8g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Sunflower Seeds offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 51.5g. Sunflower Seeds has less saturated fat (4.46g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin K (Nuts Coconut Meat (Raw): 0.2mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.24mg).
Key Minerals: Notable mineral differences include Magnesium (Sunflower Seeds: 325mg vs 32mg), Phosphorus (Sunflower Seeds: 660mg vs 113mg), Calcium (Sunflower Seeds: 78mg vs 14mg).
Diet Suitability: Sunflower Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Sunflower Seeds?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 584 kcal.
- Is Nuts Coconut Meat (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Sunflower Seeds?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 51.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Sunflower Seeds?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 8.6g.