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  6. Beef Liver raw vs. Sunflower seeds

Beef Liver raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between beef Liver raw and sunflower seeds

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, and vitamin B5, while sunflower seeds have more vitamin E, vitamin B1, magnesium, and manganese.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

The food types used in this comparison are Beef, variety meats and by-products, liver, raw and Seeds, sunflower seed kernels, dried.

Infographic

Beef Liver raw vs Sunflower seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CopperCopper +441.9%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +106.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +529%
Contains more SeleniumSelenium +33.5%
~equal in Iron ~5.25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +676.1%
Contains more Vitamin B3Vitamin B3 +58.1%
Contains more Vitamin B5Vitamin B5 +534.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.8%
Contains more CholineCholine +504.9%
Contains more Vitamin EVitamin E +9155.3%
Contains more Vitamin B1Vitamin B1 +683.1%
Contains more Vitamin B6Vitamin B6 +24.2%
~equal in Vitamin C ~1.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1397%
Contains more FatsFats +1317.6%
Contains more CarbsCarbs +414.1%
Contains more OtherOther +131.3%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +3768.1%
Contains more Poly. FatPolyunsaturated fat +4875.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Sunflower seeds DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 1.8mg 884%
Vitamin A 4968µg 3µg 552%
Vitamin E 0.38mg 35.17mg 232%
Vitamin B2 2.755mg 0.355mg 185%
Polyunsaturated fat 0.465g 23.137g 151%
Vitamin B5 7.173mg 1.13mg 121%
Vitamin B1 0.189mg 1.48mg 108%
Cholesterol 275mg 0mg 92%
Fats 3.63g 51.46g 74%
Magnesium 18mg 325mg 73%
Manganese 0.31mg 1.95mg 71%
Choline 333.3mg 55.1mg 51%
Monounsaturated fat 0.479g 18.528g 45%
Phosphorus 387mg 660mg 39%
Fiber 0g 8.6g 34%
Vitamin B3 13.175mg 8.335mg 30%
Selenium 39.7µg 53µg 24%
Calories 135kcal 584kcal 22%
Vitamin B6 1.083mg 1.345mg 20%
Folate 290µg 227µg 16%
Saturated fat 1.233g 4.455g 15%
Potassium 313mg 645mg 10%
Zinc 4mg 5mg 9%
Calcium 5mg 78mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Carbs 3.89g 20g 5%
Iron 4.9mg 5.25mg 4%
Sodium 69mg 9mg 3%
Vitamin K 3.1µg 0µg 3%
Protein 20.36g 20.78g 1%
Vitamin C 1.3mg 1.4mg 0%
Net carbs 3.89g 11.4g N/A
Sugar 0g 2.62g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.348mg 0%
Threonine 0.869mg 0.928mg 0%
Isoleucine 0.967mg 1.139mg 0%
Leucine 1.91mg 1.659mg 0%
Lysine 1.607mg 0.937mg 0%
Methionine 0.543mg 0.494mg 0%
Phenylalanine 1.084mg 1.169mg 0%
Valine 1.26mg 1.315mg 0%
Histidine 0.629mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

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

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
855%
Beef Liver raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
402%
Beef Liver raw
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 60mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 3.222g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.