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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

Sunflower seed vs Cod liver oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less 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
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +199900%
Contains more Vitamin D +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +199900%
Contains more Vitamin D +∞%

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.
Sunflower seed Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Cod liver oil Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 0g Sunflower seed
Fats 51.46g 100g Cod liver oil
Carbs 20g 0g Sunflower seed
Calories 584kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 2.62g g Cod liver oil
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 0mg Sunflower seed
Iron 5.25mg 0mg Sunflower seed
Magnesium 325mg 0mg Sunflower seed
Phosphorus 660mg 0mg Sunflower seed
Potassium 645mg 0mg Sunflower seed
Sodium 9mg 0mg Cod liver oil
Zinc 5mg 0mg Sunflower seed
Copper 1.8mg 0mg Sunflower seed
Vitamin A 50IU 100000IU Cod liver oil
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg mg Sunflower seed
Vitamin B2 0.355mg 0mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0mg Sunflower seed
Vitamin B6 1.345mg 0mg Sunflower seed
Folate 227µg 0µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg 570mg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 22.608g Sunflower seed
Monounsaturated Fat 18.528g 46.711g Cod liver oil
Polyunsaturated fat 23.137g 22.541g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cod liver oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Sunflower seed
1125
Cod liver oil
Mineral Summary Score
191
Sunflower seed
0
Cod liver oil

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%
Sunflower seed
0%
Cod liver oil
Carbohydrates
20%
Sunflower seed
0%
Cod liver oil
Fats
238%
Sunflower seed
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 18.153g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 20)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.