Sunflower seed vs Cod liver oil - In-Depth Nutrition Comparison
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A recap on differences between Sunflower seed and Cod liver oil
- Sunflower seed is higher in Copper, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium, yet Cod liver oil is higher in Vitamin A RAE, and Vitamin D.
- Cod liver oil covers your daily Vitamin A RAE needs 3333% more than Sunflower seed.
- Sunflower seed contains 10000000 times more Copper than Cod liver oil. While Sunflower seed contains 1.8mg of Copper, Cod liver oil contains only 0mg.
- The amount of Saturated Fat in Sunflower seed is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Fish oil, cod liver.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Calcium
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Iron
+∞%
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Magnesium
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Phosphorus
+∞%
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Potassium
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Zinc
+∞%
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Copper
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Sodium
-100%
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Calcium
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Iron
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Magnesium
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Phosphorus
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Potassium
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Zinc
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Copper
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Sodium
-100%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin C
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Vitamin B2
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Vitamin B3
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Vitamin B5
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Vitamin B6
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Folate
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Vitamin A
+199900%
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Vitamin D
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Vitamin C
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Vitamin B2
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Vitamin B3
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Vitamin B5
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Vitamin B6
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Folate
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Vitamin A
+199900%
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Vitamin D
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Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 0g |
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| Protein | 20.78g | 0g |
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| Fats | 51.46g | 100g |
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| Carbs | 20g | 0g |
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| Calories | 584kcal | 902kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 2.62g | g |
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| Fiber | 8.6g | 0g |
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| Calcium | 78mg | 0mg |
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| Iron | 5.25mg | 0mg |
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| Magnesium | 325mg | 0mg |
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| Phosphorus | 660mg | 0mg |
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| Potassium | 645mg | 0mg |
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| Sodium | 9mg | 0mg |
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| Zinc | 5mg | 0mg |
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| Copper | 1.8mg | 0mg |
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| Vitamin A | 50IU | 100000IU |
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| Vitamin E | 35.17mg | mg |
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| Vitamin D | 0IU | 10000IU |
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| Vitamin D | 0µg | 250µg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | mg |
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| Vitamin B2 | 0.355mg | 0mg |
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| Vitamin B3 | 8.335mg | 0mg |
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| Vitamin B5 | 1.13mg | 0mg |
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| Vitamin B6 | 1.345mg | 0mg |
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| Folate | 227µg | 0µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | µg |
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| Tryptophan | 0.348mg | mg |
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| Threonine | 0.928mg | mg |
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| Isoleucine | 1.139mg | mg |
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| Leucine | 1.659mg | mg |
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| Lysine | 0.937mg | mg |
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| Methionine | 0.494mg | mg |
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| Phenylalanine | 1.169mg | mg |
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| Valine | 1.315mg | mg |
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| Histidine | 0.632mg | mg |
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| Cholesterol | 0mg | 570mg |
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| Trans Fat | g | g | |
| Saturated Fat | 4.455g | 22.608g |
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| Monounsaturated Fat | 18.528g | 46.711g |
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| Polyunsaturated fat | 23.137g | 22.541g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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People also compare
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
1125
Mineral Summary Score
191
0
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
0%
Carbohydrates
20%
0%
Fats
238%
462%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 18.153g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cod liver oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cod liver oil is lower in glycemic index (difference - 20)