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  6. Cod liver oil vs. Sunflower seeds

Cod liver oil vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between cod liver oil and sunflower seeds

  • Cod liver oil is higher in vitamin A and vitamin D, yet sunflower seeds are higher in copper, vitamin B6, selenium, phosphorus, manganese, and magnesium.
  • Cod liver oil covers your daily vitamin A needs 1999% more than sunflower seeds.
  • The amount of cholesterol in sunflower seeds is lower.
  • The glycemic index of cod liver oil is lower.

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

Infographic

Cod liver oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +999900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Sunflower seeds DV% diff.
Vitamin A 30000µg 3µg 3333%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Vitamin E 35.17mg 234%
Copper 0mg 1.8mg 200%
Cholesterol 570mg 0mg 190%
Vitamin B1 1.48mg 123%
Vitamin B6 0mg 1.345mg 103%
Selenium 0µg 53µg 96%
Phosphorus 0mg 660mg 94%
Manganese 0mg 1.95mg 85%
Saturated fat 22.608g 4.455g 83%
Magnesium 0mg 325mg 77%
Fats 100g 51.46g 75%
Monounsaturated fat 46.711g 18.528g 70%
Iron 0mg 5.25mg 66%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Zinc 0mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Potassium 0mg 645mg 19%
Calories 902kcal 584kcal 16%
Choline 55.1mg 10%
Calcium 0mg 78mg 8%
Carbs 0g 20g 7%
Polyunsaturated fat 22.541g 23.137g 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Sodium 0mg 9mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 6.898g 0.014g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +94.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 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 more Mono. FatMonounsaturated fat +152.1%
Contains less Sat. FatSaturated fat -80.3%
~equal in Polyunsaturated fat ~23.137g

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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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.