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  6. Liver vs. Sunflower seed

Liver vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the differences between Liver and Sunflower seed?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B5, yet Sunflower seed is higher in Copper, Vitamin B1, Magnesium, and Manganese.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
Liver
3
:
7
Sunflower seed
Sunflower seed
Contains more Iron +241.3%
Contains more Zinc +34.4%
Contains more Selenium +27.4%
Contains more Calcium +680%
Contains more Magnesium +2221.4%
Contains more Phosphorus +173.9%
Contains more Potassium +330%
Contains less Sodium -81.6%
Contains more Copper +183.9%
Contains more Manganese +550%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Iron +241.3%
Contains more Zinc +34.4%
Contains more Selenium +27.4%
Contains more Calcium +680%
Contains more Magnesium +2221.4%
Contains more Phosphorus +173.9%
Contains more Potassium +330%
Contains less Sodium -81.6%
Contains more Copper +183.9%
Contains more Manganese +550%

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
6
:
6
Sunflower seed
Sunflower seed
Contains more Vitamin A +35894%
Contains more Vitamin C +1585.7%
Contains more Vitamin B2 +518.6%
Contains more Vitamin B5 +322.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +473.6%
Contains more Vitamin B6 +136%
Contains more Folate +39.3%
Equal in Vitamin B3 - 8.335
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Sunflower seed
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 +35894%
Contains more Vitamin C +1585.7%
Contains more Vitamin B2 +518.6%
Contains more Vitamin B5 +322.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +473.6%
Contains more Vitamin B6 +136%
Contains more Folate +39.3%
Equal in Vitamin B3 - 8.335

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
:
3
Sunflower seed
Sunflower seed
Contains more Protein +25.2%
Contains more Water +1259.8%
Contains more Fats +1069.5%
Contains more Carbs +431.9%
Contains more Other +102%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Sunflower seed
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 Protein +25.2%
Contains more Water +1259.8%
Contains more Fats +1069.5%
Contains more Carbs +431.9%
Contains more Other +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +2841%
Contains more Polyunsaturated fat +2103.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +2841%
Contains more Polyunsaturated fat +2103.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Sunflower seed Opinion
Net carbs 3.76g 11.4g Sunflower seed
Protein 26.02g 20.78g Liver
Fats 4.4g 51.46g Sunflower seed
Carbs 3.76g 20g Sunflower seed
Calories 165kcal 584kcal Sunflower seed
Sugar 2.62g Liver
Fiber 0g 8.6g Sunflower seed
Calcium 10mg 78mg Sunflower seed
Iron 17.92mg 5.25mg Liver
Magnesium 14mg 325mg Sunflower seed
Phosphorus 241mg 660mg Sunflower seed
Potassium 150mg 645mg Sunflower seed
Sodium 49mg 9mg Sunflower seed
Zinc 6.72mg 5mg Liver
Copper 0.634mg 1.8mg Sunflower seed
Manganese 0.3mg 1.95mg Sunflower seed
Selenium 67.5µg 53µg Liver
Vitamin A 17997IU 50IU Liver
Vitamin A RAE 5405µg 3µg Liver
Vitamin E 35.17mg Sunflower seed
Vitamin C 23.6mg 1.4mg Liver
Vitamin B1 0.258mg 1.48mg Sunflower seed
Vitamin B2 2.196mg 0.355mg Liver
Vitamin B3 8.435mg 8.335mg Liver
Vitamin B5 4.774mg 1.13mg Liver
Vitamin B6 0.57mg 1.345mg Sunflower seed
Folate 163µg 227µg Sunflower seed
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg 0.348mg Liver
Threonine 1.107mg 0.928mg Liver
Isoleucine 1.32mg 1.139mg Liver
Leucine 2.319mg 1.659mg Liver
Lysine 2.007mg 0.937mg Liver
Methionine 0.645mg 0.494mg Liver
Phenylalanine 1.274mg 1.169mg Liver
Valine 1.607mg 1.315mg Liver
Histidine 0.708mg 0.632mg Liver
Cholesterol 355mg 0mg Sunflower seed
Saturated Fat 1.41g 4.455g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - EPA 0g 0.014g Sunflower seed
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 18.528g Sunflower seed
Polyunsaturated fat 1.05g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Liver
156%
Sunflower seed
Minerals Daily Need Coverage Score
161%
Liver
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.045g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 20)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.3)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. 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.