Cod liver oil vs. Sunflower seed — In-Depth Nutrition Comparison
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A recap on differences between Cod liver oil and Sunflower seed
- Cod liver oil is higher in Vitamin A RAE, and Vitamin D, yet Sunflower seed is higher in Copper, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium.
- Cod liver oil covers your daily Vitamin A RAE needs 3333% more than Sunflower seed.
- The amount of Cholesterol in Sunflower seed is lower.
Food varieties used in this article are Fish oil, cod liver and Seeds, sunflower seed kernels, dried.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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Vitamin A
+199900%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin A
+199900%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+94.3%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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Fats
+94.3%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+152.1%
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Saturated Fat
-80.3%
Equal in Polyunsaturated fat - 23.137
Saturated Fat:
22.608 g
Monounsaturated Fat:
46.711 g
Polyunsaturated fat:
22.541 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
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Monounsaturated Fat
+152.1%
Contains
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Saturated Fat
-80.3%
Equal in Polyunsaturated fat - 23.137
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 11.4g |
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| Protein | 0g | 20.78g |
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| Fats | 100g | 51.46g |
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| Carbs | 0g | 20g |
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| Calories | 902kcal | 584kcal |
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| Sugar | 2.62g |
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| Fiber | 0g | 8.6g |
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| Calcium | 0mg | 78mg |
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| Iron | 0mg | 5.25mg |
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| Magnesium | 0mg | 325mg |
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| Phosphorus | 0mg | 660mg |
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| Potassium | 0mg | 645mg |
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| Sodium | 0mg | 9mg |
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| Zinc | 0mg | 5mg |
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| Copper | 0mg | 1.8mg |
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| Manganese | 0mg | 1.95mg |
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| Selenium | 0µg | 53µg |
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| Vitamin A | 100000IU | 50IU |
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| Vitamin A RAE | 30000µg | 3µg |
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| Vitamin E | 35.17mg |
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| Vitamin D | 10000IU | 0IU |
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| Vitamin D | 250µg | 0µg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 1.48mg |
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| Vitamin B2 | 0mg | 0.355mg |
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| Vitamin B3 | 0mg | 8.335mg |
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| Vitamin B5 | 0mg | 1.13mg |
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| Vitamin B6 | 0mg | 1.345mg |
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| Folate | 0µg | 227µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Cholesterol | 570mg | 0mg |
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| Saturated Fat | 22.608g | 4.455g |
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| Omega-3 - DHA | 10.968g | 0g |
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| Omega-3 - EPA | 6.898g | 0.014g |
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| Omega-3 - DPA | 0.935g | 0g |
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| Monounsaturated Fat | 46.711g | 18.528g |
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| Polyunsaturated fat | 22.541g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1125%
156%
Minerals Daily Need Coverage Score
0%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 18.153g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cod liver oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cod liver oil is lower in glycemic index (difference - 20)