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Sunflower seed vs Cod liver oil - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 18.153g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Cod liver oil
Cod liver oil contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 20)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
105
Sunflower seed
1125
Cod liver oil
Mineral Summary Score
122
Sunflower seed
0
Cod liver oil

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +199900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +199900%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
125%
Sunflower seed
0%
Cod liver oil
Carbohydrates
20%
Sunflower seed
0%
Cod liver oil
Fats
238%
Sunflower seed
462%
Cod liver oil

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Cod liver oil Opinion
Calories 584 902 Cod liver oil
Protein 20.78 0 Sunflower seed
Fats 51.46 100 Cod liver oil
Vitamin C 1.4 0 Sunflower seed
Carbs 20 0 Sunflower seed
Cholesterol 0 570 Sunflower seed
Vitamin D 0 10000 Cod liver oil
Iron 5.25 0 Sunflower seed
Calcium 78 0 Sunflower seed
Potassium 645 0 Sunflower seed
Magnesium 325 0 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 8.6 0 Sunflower seed
Copper 1.8 0 Sunflower seed
Zinc 5 0 Sunflower seed
Starch
Phosphorus 660 0 Sunflower seed
Sodium 9 0 Cod liver oil
Vitamin A 50 100000 Cod liver oil
Vitamin E 35.17 Sunflower seed
Vitamin D 0 250 Cod liver oil
Vitamin B1 1.48 Sunflower seed
Vitamin B2 0.355 0 Sunflower seed
Vitamin B3 8.335 0 Sunflower seed
Vitamin B5 1.13 0 Sunflower seed
Vitamin B6 1.345 0 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.455 22.608 Sunflower seed
Monounsaturated Fat 18.528 46.711 Cod liver oil
Polyunsaturated fat 23.137 22.541 Sunflower seed
Tryptophan 0.348 Sunflower seed
Threonine 0.928 Sunflower seed
Isoleucine 1.139 Sunflower seed
Leucine 1.659 Sunflower seed
Lysine 0.937 Sunflower seed
Methionine 0.494 Sunflower seed
Phenylalanine 1.169 Sunflower seed
Valine 1.315 Sunflower seed
Histidine 0.632 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.