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  6. Sunflower seeds vs. Leberkäse

Sunflower seeds vs. Leberkäse — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and leberkäse?

  • Sunflower seeds are richer in copper, vitamin B1, manganese, magnesium, vitamin B6, and phosphorus, yet leberkäse is richer in vitamin B12, vitamin A, vitamin B2, and iron.
  • Leberkäse's daily need coverage for vitamin B12 is 1023% higher.
  • Sunflower seeds have 27 times more magnesium than leberkäse. Sunflower seeds have 325mg of magnesium, while leberkäse has 12mg.

We used Seeds, sunflower seed kernels, dried and Liver cheese, pork types in this comparison.

Infographic

Sunflower seeds vs Leberkäse 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 8.6% 2.4% 20% 406% 128% 101% 89% 160% 26% 199%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +185.4%
Contains more CopperCopper +370%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +218.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +875%
Contains more SeleniumSelenium +45.2%
Contains more IronIron +106.3%

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 10% 1751% 0% 0% 53% 514% 221% 212% 108% 3069% 0% 78% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +598.1%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +118.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +174966.7%
Contains more Vitamin B2Vitamin B2 +527.3%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +212.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Leberkäse DV% diff.
Vitamin B12 0µg 24.55µg 1023%
Vitamin A 3µg 5252µg 583%
Vitamin E 35.17mg 234%
Copper 1.8mg 0.383mg 157%
Vitamin B2 0.355mg 2.227mg 144%
Polyunsaturated fat 23.137g 3.42g 131%
Vitamin B1 1.48mg 0.212mg 106%
Manganese 1.95mg 0.2mg 76%
Magnesium 325mg 12mg 75%
Iron 5.25mg 10.83mg 70%
Vitamin B6 1.345mg 0.47mg 67%
Phosphorus 660mg 207mg 65%
Cholesterol 0mg 174mg 58%
Sodium 9mg 1225mg 53%
Vitamin B5 1.13mg 3.536mg 48%
Fats 51.46g 25.6g 40%
Fiber 8.6g 0g 34%
Folate 227µg 104µg 31%
Selenium 53µg 36.5µg 30%
Vitamin B3 8.335mg 11.768mg 21%
Saturated fat 4.455g 8.96g 20%
Monounsaturated fat 18.528g 12.26g 16%
Calories 584kcal 304kcal 14%
Zinc 5mg 3.7mg 12%
Potassium 645mg 226mg 12%
Protein 20.78g 15.2g 11%
Choline 55.1mg 10%
Calcium 78mg 8mg 7%
Carbs 20g 2.1g 6%
Vitamin C 1.4mg 3mg 2%
Net carbs 11.4g 2.1g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.206mg 0%
Threonine 0.928mg 0.651mg 0%
Isoleucine 1.139mg 0.631mg 0%
Leucine 1.659mg 1.331mg 0%
Lysine 0.937mg 1.178mg 0%
Methionine 0.494mg 0.342mg 0%
Phenylalanine 1.169mg 0.716mg 0%
Valine 1.315mg 0.806mg 0%
Histidine 0.632mg 0.393mg 0%
Omega-3 - EPA 0.014g 0g 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
15% 26% 2% 54% 4%
Protein: 15.2 g
Fats: 25.6 g
Carbs: 2.1 g
Water: 53.6 g
Other: 3.5 g
Contains more ProteinProtein +36.7%
Contains more FatsFats +101%
Contains more CarbsCarbs +852.4%
Contains more WaterWater +1033.2%
Contains more OtherOther +15.5%

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
36% 50% 14%
Saturated fat: Sat. Fat 8.96 g
Monounsaturated fat: Mono. Fat 12.26 g
Polyunsaturated fat: Poly. Fat 3.42 g
Contains less Sat. FatSaturated fat -50.3%
Contains more Mono. FatMonounsaturated fat +51.1%
Contains more Poly. FatPolyunsaturated fat +576.5%

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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. Leberkäse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173869/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.