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  6. Liverwurst vs. Sunflower seeds

Liverwurst vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between liverwurst and sunflower seeds?

  • Liverwurst is higher in vitamin B12, vitamin A, and vitamin B2, yet sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, and folate.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • Liverwurst has 273 times more vitamin A than sunflower seeds. While liverwurst has 13636IU of vitamin A, sunflower seeds have only 50IU.

We used Liverwurst spread and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 IronIron +68.6%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +279.4%
Contains more CopperCopper +650%
Contains more ZincZinc +117.4%
Contains more PhosphorusPhosphorus +187%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1158.1%
~equal in Selenium ~53µg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 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 CVitamin C +150%
Contains more Vitamin AVitamin A +136266.7%
Contains more Vitamin B2Vitamin B2 +190.1%
Contains more Vitamin B5Vitamin B5 +161.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +444.1%
Contains more Vitamin B3Vitamin B3 +93.8%
Contains more Vitamin B6Vitamin B6 +607.9%
Contains more FolateFolate +656.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Sunflower seeds DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 3µg 454%
Vitamin E 35.17mg 234%
Copper 0.24mg 1.8mg 173%
Polyunsaturated fat 2.427g 23.137g 138%
Vitamin B1 0.272mg 1.48mg 101%
Vitamin B6 0.19mg 1.345mg 89%
Manganese 0.155mg 1.95mg 78%
Magnesium 12mg 325mg 75%
Phosphorus 230mg 660mg 61%
Vitamin B2 1.03mg 0.355mg 52%
Folate 30µg 227µg 49%
Iron 8.85mg 5.25mg 45%
Fats 25.45g 51.46g 40%
Cholesterol 118mg 0mg 39%
Vitamin B5 2.95mg 1.13mg 36%
Sodium 700mg 9mg 30%
Vitamin B3 4.3mg 8.335mg 25%
Saturated fat 9.925g 4.455g 25%
Zinc 2.3mg 5mg 25%
Fiber 2.5g 8.6g 24%
Protein 12.38g 20.78g 17%
Monounsaturated fat 12.286g 18.528g 16%
Calories 305kcal 584kcal 14%
Potassium 170mg 645mg 14%
Choline 55.1mg 10%
Selenium 58µg 53µg 9%
Calcium 22mg 78mg 6%
Carbs 5.89g 20g 5%
Vitamin C 3.5mg 1.4mg 2%
Net carbs 3.39g 11.4g N/A
Sugar 1.65g 2.62g N/A
Tryptophan 0.151mg 0.348mg 0%
Threonine 0.671mg 0.928mg 0%
Isoleucine 0.653mg 1.139mg 0%
Leucine 1.139mg 1.659mg 0%
Lysine 1.155mg 0.937mg 0%
Methionine 0.285mg 0.494mg 0%
Phenylalanine 0.617mg 1.169mg 0%
Valine 0.857mg 1.315mg 0%
Histidine 0.448mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +1031.7%
Contains more ProteinProtein +67.9%
Contains more FatsFats +102.2%
Contains more CarbsCarbs +239.6%
Contains more OtherOther +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 -55.1%
Contains more Mono. FatMonounsaturated fat +50.8%
Contains more Poly. FatPolyunsaturated fat +853.3%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.