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  6. Liver vs. Pumpkin seeds

Liver vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between liver and pumpkin seeds

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, vitamin B3, and vitamin B6; however, pumpkin seeds have more fiber and magnesium.
  • Daily need coverage for vitamin B12 for 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.

Infographic

Liver vs Pumpkin seeds infographic
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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.
Liver
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +441.4%
Contains more PhosphorusPhosphorus +162%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1771.4%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +512.7%
Contains more ZincZinc +53.3%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +65.3%
~equal in Copper ~0.69mg

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.
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +7766.7%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +658.8%
Contains more Vitamin B2Vitamin B2 +4123.1%
Contains more Vitamin B3Vitamin B3 +2849.3%
Contains more Vitamin B5Vitamin B5 +8425%
Contains more Vitamin B6Vitamin B6 +1440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Pumpkin seeds DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 3.31mg 183%
Vitamin B2 2.196mg 0.052mg 165%
Selenium 67.5µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.056mg 94%
Fiber 0g 18.4g 74%
Magnesium 14mg 262mg 59%
Polyunsaturated fat 1.05g 8.844g 52%
Vitamin B3 8.435mg 0.286mg 51%
Vitamin B6 0.57mg 0.037mg 41%
Folate 163µg 9µg 39%
Zinc 6.72mg 10.3mg 33%
Vitamin C 23.6mg 0.3mg 26%
Potassium 150mg 919mg 23%
Fats 4.4g 19.4g 23%
Phosphorus 241mg 92mg 21%
Vitamin B1 0.258mg 0.034mg 19%
Carbs 3.76g 53.75g 17%
Protein 26.02g 18.55g 15%
Monounsaturated fat 0.63g 6.032g 14%
Calories 165kcal 446kcal 14%
Saturated fat 1.41g 3.67g 10%
Manganese 0.3mg 0.496mg 9%
Copper 0.634mg 0.69mg 6%
Calcium 10mg 55mg 5%
Sodium 49mg 18mg 1%
Net carbs 3.76g 35.35g N/A
Tryptophan 0.366mg 0.326mg 0%
Threonine 1.107mg 0.683mg 0%
Isoleucine 1.32mg 0.956mg 0%
Leucine 2.319mg 1.572mg 0%
Lysine 2.007mg 1.386mg 0%
Methionine 0.645mg 0.417mg 0%
Phenylalanine 1.274mg 0.924mg 0%
Valine 1.607mg 1.491mg 0%
Histidine 0.708mg 0.515mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +40.3%
Contains more WaterWater +1329.3%
Contains more FatsFats +340.9%
Contains more CarbsCarbs +1329.5%
Contains more OtherOther +153.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +857.5%
Contains more Poly. FatPolyunsaturated fat +742.3%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.