Liver vs. Pumpkin seed — In-Depth Nutrition Comparison
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The main differences between Liver and Pumpkin seed
- Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Vitamin B3, and Vitamin B6, however, Pumpkin seed has more Fiber, and Magnesium.
- Daily need coverage for Vitamin B12 from Liver is 778% higher.
Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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
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Iron
+441.4%
Contains
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Phosphorus
+162%
Contains
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Calcium
+450%
Contains
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Magnesium
+1771.4%
Contains
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Potassium
+512.7%
Contains
less
Sodium
-63.3%
Contains
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Zinc
+53.3%
Contains
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Manganese
+65.3%
Equal in Copper - 0.69
Contains
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Iron
+441.4%
Contains
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Phosphorus
+162%
Contains
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Calcium
+450%
Contains
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Magnesium
+1771.4%
Contains
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Potassium
+512.7%
Contains
less
Sodium
-63.3%
Contains
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Zinc
+53.3%
Contains
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Manganese
+65.3%
Equal in Copper - 0.69
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.
:
Contains
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Vitamin A
+28927.4%
Contains
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Vitamin C
+7766.7%
Contains
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Vitamin B1
+658.8%
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Vitamin B2
+4123.1%
Contains
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Vitamin B3
+2849.3%
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Vitamin B5
+8425%
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Vitamin B6
+1440.5%
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Folate
+1711.1%
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Vitamin B12
+∞%
Contains
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Vitamin A
+28927.4%
Contains
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Vitamin C
+7766.7%
Contains
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Vitamin B1
+658.8%
Contains
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Vitamin B2
+4123.1%
Contains
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Vitamin B3
+2849.3%
Contains
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Vitamin B5
+8425%
Contains
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Vitamin B6
+1440.5%
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Folate
+1711.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.3%
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Water
+1329.3%
Contains
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Fats
+340.9%
Contains
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Carbs
+1329.5%
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Other
+153.3%
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+40.3%
Contains
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Water
+1329.3%
Contains
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Fats
+340.9%
Contains
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Carbs
+1329.5%
Contains
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Other
+153.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61.6%
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Monounsaturated Fat
+857.5%
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Polyunsaturated fat
+742.3%
Saturated Fat:
1.41 g
Monounsaturated Fat:
0.63 g
Polyunsaturated fat:
1.05 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-61.6%
Contains
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Monounsaturated Fat
+857.5%
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Polyunsaturated fat
+742.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.76g | 35.35g |
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| Protein | 26.02g | 18.55g |
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| Fats | 4.4g | 19.4g |
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| Carbs | 3.76g | 53.75g |
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| Calories | 165kcal | 446kcal |
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| Fiber | 0g | 18.4g |
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| Calcium | 10mg | 55mg |
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| Iron | 17.92mg | 3.31mg |
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| Magnesium | 14mg | 262mg |
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| Phosphorus | 241mg | 92mg |
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| Potassium | 150mg | 919mg |
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| Sodium | 49mg | 18mg |
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| Zinc | 6.72mg | 10.3mg |
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| Copper | 0.634mg | 0.69mg |
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| Manganese | 0.3mg | 0.496mg |
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| Selenium | 67.5µg |
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| Vitamin A | 17997IU | 62IU |
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| Vitamin A RAE | 5405µg | 3µg |
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| Vitamin C | 23.6mg | 0.3mg |
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| Vitamin B1 | 0.258mg | 0.034mg |
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| Vitamin B2 | 2.196mg | 0.052mg |
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| Vitamin B3 | 8.435mg | 0.286mg |
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| Vitamin B5 | 4.774mg | 0.056mg |
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| Vitamin B6 | 0.57mg | 0.037mg |
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| Folate | 163µg | 9µg |
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| Vitamin B12 | 18.67µg | 0µg |
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| Tryptophan | 0.366mg | 0.326mg |
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| Threonine | 1.107mg | 0.683mg |
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| Isoleucine | 1.32mg | 0.956mg |
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| Leucine | 2.319mg | 1.572mg |
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| Lysine | 2.007mg | 1.386mg |
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| Methionine | 0.645mg | 0.417mg |
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| Phenylalanine | 1.274mg | 0.924mg |
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| Valine | 1.607mg | 1.491mg |
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| Histidine | 0.708mg | 0.515mg |
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| Cholesterol | 355mg | 0mg |
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| Saturated Fat | 1.41g | 3.67g |
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| Omega-3 - DHA | 0.03g |
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| Omega-3 - DPA | 0.04g |
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| Monounsaturated Fat | 0.63g | 6.032g |
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| Polyunsaturated fat | 1.05g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
397%
4%
Minerals Daily Need Coverage Score
161%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Liver is lower in Saturated Fat (difference - 2.26g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Liver is cheaper (difference - $1.9)
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.