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Sunflower seed vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Liver?

  • Sunflower seed is higher in Copper, Vitamin B1, Magnesium, and Manganese, yet Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B5.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • Sunflower seed has 23 times more Magnesium than Liver. While Sunflower seed has 325mg of Magnesium, Liver has only 14mg.

We used Seeds, sunflower seed kernels, dried and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Sunflower seed vs Liver 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 more Calcium +680%
Contains more Magnesium +2221.4%
Contains more Phosphorus +173.9%
Contains more Potassium +330%
Contains less Sodium -81.6%
Contains more Copper +183.9%
Contains more Manganese +550%
Contains more Iron +241.3%
Contains more Zinc +34.4%
Contains more Selenium +27.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +680%
Contains more Magnesium +2221.4%
Contains more Phosphorus +173.9%
Contains more Potassium +330%
Contains less Sodium -81.6%
Contains more Copper +183.9%
Contains more Manganese +550%
Contains more Iron +241.3%
Contains more Zinc +34.4%
Contains more Selenium +27.4%

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.
:
6
Liver
Contains more Vitamin B1 +473.6%
Contains more Vitamin B6 +136%
Contains more Folate +39.3%
Contains more Vitamin A +35894%
Contains more Vitamin C +1585.7%
Contains more Vitamin B2 +518.6%
Contains more Vitamin B5 +322.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.435
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +473.6%
Contains more Vitamin B6 +136%
Contains more Folate +39.3%
Contains more Vitamin A +35894%
Contains more Vitamin C +1585.7%
Contains more Vitamin B2 +518.6%
Contains more Vitamin B5 +322.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.435

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1069.5%
Contains more Carbs +431.9%
Contains more Other +102%
Contains more Protein +25.2%
Contains more Water +1259.8%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +1069.5%
Contains more Carbs +431.9%
Contains more Other +102%
Contains more Protein +25.2%
Contains more Water +1259.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2841%
Contains more Polyunsaturated fat +2103.5%
Contains less Saturated Fat -68.4%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +2841%
Contains more Polyunsaturated fat +2103.5%
Contains less Saturated Fat -68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Liver
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Liver Opinion
Net carbs 11.4g 3.76g Sunflower seed
Protein 20.78g 26.02g Liver
Fats 51.46g 4.4g Sunflower seed
Carbs 20g 3.76g Sunflower seed
Calories 584kcal 165kcal Sunflower seed
Sugar 2.62g Liver
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 10mg Sunflower seed
Iron 5.25mg 17.92mg Liver
Magnesium 325mg 14mg Sunflower seed
Phosphorus 660mg 241mg Sunflower seed
Potassium 645mg 150mg Sunflower seed
Sodium 9mg 49mg Sunflower seed
Zinc 5mg 6.72mg Liver
Copper 1.8mg 0.634mg Sunflower seed
Manganese 1.95mg 0.3mg Sunflower seed
Selenium 53µg 67.5µg Liver
Vitamin A 50IU 17997IU Liver
Vitamin A RAE 3µg 5405µg Liver
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 23.6mg Liver
Vitamin B1 1.48mg 0.258mg Sunflower seed
Vitamin B2 0.355mg 2.196mg Liver
Vitamin B3 8.335mg 8.435mg Liver
Vitamin B5 1.13mg 4.774mg Liver
Vitamin B6 1.345mg 0.57mg Sunflower seed
Folate 227µg 163µg Sunflower seed
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.348mg 0.366mg Liver
Threonine 0.928mg 1.107mg Liver
Isoleucine 1.139mg 1.32mg Liver
Leucine 1.659mg 2.319mg Liver
Lysine 0.937mg 2.007mg Liver
Methionine 0.494mg 0.645mg Liver
Phenylalanine 1.169mg 1.274mg Liver
Valine 1.315mg 1.607mg Liver
Histidine 0.632mg 0.708mg Liver
Cholesterol 0mg 355mg Sunflower seed
Saturated Fat 4.455g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - EPA 0.014g 0g Sunflower seed
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 18.528g 0.63g Sunflower seed
Polyunsaturated fat 23.137g 1.05g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
397%
Liver
Minerals Daily Need Coverage Score
207%
Sunflower seed
161%
Liver

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.045g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 20)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.