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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, yet Sunflower seed is higher in Vitamin D, Copper, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium.
  • Cod liver oil covers your daily Vitamin A RAE needs 3333% more than Sunflower seed.
  • Cod liver oil contains 5 times more Saturated Fat than Sunflower seed. While Cod liver oil contains 22.608g of Saturated Fat, Sunflower seed contains only 4.455g.

Food varieties used in this article are Fish oil, cod liver and Seeds, sunflower seed kernels, dried.

Infographic

Cod liver oil vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

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 A +199900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 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 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +199900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 0g 20.78g Sunflower seed
Fats 100g 51.46g Cod liver oil
Carbs 0g 20g Sunflower seed
Calories 902kcal 584kcal Cod liver oil
Starch g g
Fructose g g
Sugar g 2.62g Cod liver oil
Fiber 0g 8.6g Sunflower seed
Calcium 0mg 78mg Sunflower seed
Iron 0mg 5.25mg Sunflower seed
Magnesium 0mg 325mg Sunflower seed
Phosphorus 0mg 660mg Sunflower seed
Potassium 0mg 645mg Sunflower seed
Sodium 0mg 9mg Cod liver oil
Zinc 0mg 5mg Sunflower seed
Copper 0mg 1.8mg Sunflower seed
Vitamin A 100000IU 50IU Cod liver oil
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 mg 1.48mg Sunflower seed
Vitamin B2 0mg 0.355mg Sunflower seed
Vitamin B3 0mg 8.335mg Sunflower seed
Vitamin B5 0mg 1.13mg Sunflower seed
Vitamin B6 0mg 1.345mg Sunflower seed
Folate 0µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan mg 0.348mg Sunflower seed
Threonine mg 0.928mg Sunflower seed
Isoleucine mg 1.139mg Sunflower seed
Leucine mg 1.659mg Sunflower seed
Lysine mg 0.937mg Sunflower seed
Methionine mg 0.494mg Sunflower seed
Phenylalanine mg 1.169mg Sunflower seed
Valine mg 1.315mg Sunflower seed
Histidine mg 0.632mg Sunflower seed
Cholesterol 570mg 0mg Sunflower seed
Trans Fat g g
Saturated Fat 22.608g 4.455g Sunflower seed
Monounsaturated Fat 46.711g 18.528g Cod liver oil
Polyunsaturated fat 22.541g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
156
Sunflower seed
Mineral Summary Score
0
Cod liver oil
191
Sunflower seed

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 food.
Protein
0%
Cod liver oil
125%
Sunflower seed
Carbohydrates
0%
Cod liver oil
20%
Sunflower seed
Fats
462%
Cod liver oil
238%
Sunflower seed

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 is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Sunflower seed - 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.