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  6. Sunflower seeds vs. Beef Liver raw

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.

Infographic

Sunflower seeds vs Beef Liver raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
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%
~equal in Iron ~4.9mg

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.
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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%
~equal in Vitamin C ~1.3mg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beef Liver raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
20% 4% 4% 71%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
57% 22% 21%
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%

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.