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  6. Liver vs. Sunflower seeds

Liver vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between liver and sunflower seeds?

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5, yet sunflower seeds are higher in copper, vitamin B1, magnesium, and manganese.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The glycemic index of liver is lower.

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 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.
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more IronIron +241.3%
Contains more ZincZinc +34.4%
Contains more SeleniumSelenium +27.4%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +330%
Contains more CopperCopper +183.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +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
5
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1585.7%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B2Vitamin B2 +518.6%
Contains more Vitamin B5Vitamin B5 +322.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +473.6%
Contains more Vitamin B6Vitamin B6 +136%
Contains more FolateFolate +39.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Sunflower seeds DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 3µg 600%
Vitamin E 35.17mg 234%
Iron 17.92mg 5.25mg 158%
Polyunsaturated fat 1.05g 23.137g 147%
Vitamin B2 2.196mg 0.355mg 142%
Copper 0.634mg 1.8mg 130%
Cholesterol 355mg 0mg 118%
Vitamin B1 0.258mg 1.48mg 102%
Magnesium 14mg 325mg 74%
Vitamin B5 4.774mg 1.13mg 73%
Manganese 0.3mg 1.95mg 72%
Fats 4.4g 51.46g 72%
Phosphorus 241mg 660mg 60%
Vitamin B6 0.57mg 1.345mg 60%
Monounsaturated fat 0.63g 18.528g 45%
Fiber 0g 8.6g 34%
Selenium 67.5µg 53µg 26%
Vitamin C 23.6mg 1.4mg 25%
Calories 165kcal 584kcal 21%
Zinc 6.72mg 5mg 16%
Folate 163µg 227µg 16%
Potassium 150mg 645mg 15%
Saturated fat 1.41g 4.455g 14%
Protein 26.02g 20.78g 10%
Choline 55.1mg 10%
Calcium 10mg 78mg 7%
Carbs 3.76g 20g 5%
Sodium 49mg 9mg 2%
Vitamin B3 8.435mg 8.335mg 1%
Net carbs 3.76g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.366mg 0.348mg 0%
Threonine 1.107mg 0.928mg 0%
Isoleucine 1.32mg 1.139mg 0%
Leucine 2.319mg 1.659mg 0%
Lysine 2.007mg 0.937mg 0%
Methionine 0.645mg 0.494mg 0%
Phenylalanine 1.274mg 1.169mg 0%
Valine 1.607mg 1.315mg 0%
Histidine 0.708mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
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 ProteinProtein +25.2%
Contains more WaterWater +1259.8%
Contains more FatsFats +1069.5%
Contains more CarbsCarbs +431.9%
Contains more OtherOther +102%

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
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 -68.4%
Contains more Mono. FatMonounsaturated fat +2841%
Contains more Poly. FatPolyunsaturated fat +2103.5%

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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. 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.