Sunflower seeds vs. Cod liver oil — In-Depth Nutrition Comparison
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A recap on differences between Sunflower seeds and Cod liver oil
- Sunflower seeds are higher in Copper, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium, yet Cod liver oil is higher in Vitamin A, and Vitamin D.
- Cod liver oil covers your daily Vitamin A needs 3333% more than Sunflower seeds.
- The amount of Saturated Fat in Sunflower seeds are 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +199900% |
| Contains more Vitamin DVitamin D | +∞% |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +94.3% |
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
22.608 g
Monounsaturated Fat:
Mono. Fat
46.711 g
Polyunsaturated fat:
Poly. Fat
22.541 g
| Contains less Sat. FatSaturated Fat | -80.3% |
| Contains more Mono. FatMonounsaturated Fat | +152.1% |
~equal in
Polyunsaturated fat
~22.541g
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 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 |
| Calories | 584kcal | 902kcal |
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| Protein | 20.78g | 0g |
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| Fats | 51.46g | 100g |
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| Vitamin C | 1.4mg | 0mg |
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| Net carbs | 11.4g | 0g |
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| Carbs | 20g | 0g |
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| Cholesterol | 0mg | 570mg |
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| Vitamin D | 0IU | 10000IU |
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| Magnesium | 325mg | 0mg |
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| Calcium | 78mg | 0mg |
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| Potassium | 645mg | 0mg |
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| Iron | 5.25mg | 0mg |
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| Sugar | 2.62g |
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| Fiber | 8.6g | 0g |
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| Copper | 1.8mg | 0mg |
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| Zinc | 5mg | 0mg |
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| Phosphorus | 660mg | 0mg |
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| Sodium | 9mg | 0mg |
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| Vitamin A | 50IU | 100000IU |
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| Vitamin A | 3µg | 30000µg |
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| Vitamin E | 35.17mg |
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| Vitamin D | 0µg | 250µg |
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| Manganese | 1.95mg | 0mg |
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| Selenium | 53µg | 0µg |
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| Vitamin B1 | 1.48mg |
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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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| Choline | 55.1mg |
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| 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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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Omega-3 - EPA | 0.014g | 6.898g |
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| Omega-3 - DHA | 0g | 10.968g |
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| Omega-3 - DPA | 0g | 0.935g |
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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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People also compare
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%
1038%
Minerals Daily Need Coverage Score
207%
0%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower seeds is lower in Saturated Fat (difference - 18.153g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds 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)