Ingredient swap
Shredded Coconut vs Sunflower Seeds
Shredded Coconut has 6.9 g protein and 660 calories per 100 g; sunflower seeds has 20.8 g and 584. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of shredded coconut (80 g) ≈ ½ cup of sunflower seeds.
Side by side
| Per 100 g | Shredded Coconut | Sunflower Seeds |
|---|---|---|
| Calories | 660 | 584 better |
| Protein | 6.9 g | 20.8 gbetter |
| Carbs | 23.7 g | 20 gbetter |
| Fat | 64.5 g | 51.5 g |
| Fiber | 16.3 gbetter | 8.6 g |
| Sugar | 7.4 g | 2.6 gbetter |
| Sodium | 37 mg | 9 mgbetter |
| 1 cup weighs | 80 g | 140 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sunflower seeds instead of shredded coconut?
Swap by weight, not by cup: 1 cup of shredded coconut (80 g) ≈ ½ cup of sunflower seeds.
Which has more protein?
Sunflower Seeds, with 20.8 g per 100 g versus 6.9 g.
Which has fewer calories?
Sunflower Seeds, with 584 calories per 100 g.