Sunflower seeds vs. Beef Liver raw — In-Depth Nutrition Comparison
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Differences between sunflower seeds and beef Liver raw
- Sunflower seeds have more vitamin E, vitamin B1, magnesium, and manganese, while beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, and vitamin B5.
- Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.
- Beef Liver raw contains 93 times less vitamin E than sunflower seeds. Sunflower seeds contain 35.17mg of vitamin E, while beef Liver raw contains 0.38mg.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Beef, variety meats and by-products, liver, raw.
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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 more MagnesiumMagnesium | +1705.6% |
| Contains more CalciumCalcium | +1460% |
| Contains more PotassiumPotassium | +106.1% |
| Contains more ZincZinc | +25% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +529% |
| Contains more SeleniumSelenium | +33.5% |
| Contains more CopperCopper | +441.9% |
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 more Vitamin EVitamin E | +9155.3% |
| Contains more Vitamin B1Vitamin B1 | +683.1% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin AVitamin A | +165500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +676.1% |
| Contains more Vitamin B3Vitamin B3 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +534.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +27.8% |
| Contains more CholineCholine | +504.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
20.36 g
Fats:
3.63 g
Carbs:
3.89 g
Water:
70.81 g
Other:
1.31 g
| Contains more FatsFats | +1317.6% |
| Contains more CarbsCarbs | +414.1% |
| Contains more OtherOther | +131.3% |
| Contains more WaterWater | +1397% |
~equal in
Protein
~20.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
1.233 g
Monounsaturated fat:
Mono. Fat
0.479 g
Polyunsaturated fat:
Poly. Fat
0.465 g
| Contains more Mono. FatMonounsaturated fat | +3768.1% |
| Contains more Poly. FatPolyunsaturated fat | +4875.7% |
| Contains less Sat. FatSaturated fat | -72.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 59.3µg | 2471% |
| Copper | 1.8mg | 9.755mg | 884% |
| Vitamin A | 3µg | 4968µg | 552% |
| Vitamin E | 35.17mg | 0.38mg | 232% |
| Vitamin B2 | 0.355mg | 2.755mg | 185% |
| Polyunsaturated fat | 23.137g | 0.465g | 151% |
| Vitamin B5 | 1.13mg | 7.173mg | 121% |
| Vitamin B1 | 1.48mg | 0.189mg | 108% |
| Cholesterol | 0mg | 275mg | 92% |
| Fats | 51.46g | 3.63g | 74% |
| Magnesium | 325mg | 18mg | 73% |
| Manganese | 1.95mg | 0.31mg | 71% |
| Choline | 55.1mg | 333.3mg | 51% |
| Monounsaturated fat | 18.528g | 0.479g | 45% |
| Phosphorus | 660mg | 387mg | 39% |
| Fiber | 8.6g | 0g | 34% |
| Vitamin B3 | 8.335mg | 13.175mg | 30% |
| Selenium | 53µg | 39.7µg | 24% |
| Calories | 584kcal | 135kcal | 22% |
| Vitamin B6 | 1.345mg | 1.083mg | 20% |
| Folate | 227µg | 290µg | 16% |
| Saturated fat | 4.455g | 1.233g | 15% |
| Potassium | 645mg | 313mg | 10% |
| Zinc | 5mg | 4mg | 9% |
| Calcium | 78mg | 5mg | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Carbs | 20g | 3.89g | 5% |
| Iron | 5.25mg | 4.9mg | 4% |
| Sodium | 9mg | 69mg | 3% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Protein | 20.78g | 20.36g | 1% |
| Vitamin C | 1.4mg | 1.3mg | 0% |
| Net carbs | 11.4g | 3.89g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Trans fat | 0.17g | N/A | |
| Tryptophan | 0.348mg | 0.263mg | 0% |
| Threonine | 0.928mg | 0.869mg | 0% |
| Isoleucine | 1.139mg | 0.967mg | 0% |
| Leucine | 1.659mg | 1.91mg | 0% |
| Lysine | 0.937mg | 1.607mg | 0% |
| Methionine | 0.494mg | 0.543mg | 0% |
| Phenylalanine | 1.169mg | 1.084mg | 0% |
| Valine | 1.315mg | 1.26mg | 0% |
| Histidine | 0.632mg | 0.629mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.01g | N/A |
| Omega-6 - Linoleic acid | 0.299g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
146%
855%
Minerals Daily Need Coverage Score
207%
402%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 60mg)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Beef Liver raw is lower in Saturated fat (difference - 3.222g)
Which food is lower in glycemic index?
Beef Liver raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Beef Liver raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Beef Liver raw is relatively richer in vitamins