Sunflower seeds vs. Liverwurst — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and liverwurst?
- Sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, and folate, yet liverwurst is higher in vitamin B12, vitamin A, and vitamin B2.
- Liverwurst's daily need coverage for vitamin B12 is 561% more.
- Sunflower seeds have 27 times more magnesium than liverwurst. While sunflower seeds have 325mg of magnesium, liverwurst has only 12mg.
We used Seeds, sunflower seed kernels, dried and Liverwurst spread types in this article.
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 | +2608.3% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +279.4% |
| Contains more CopperCopper | +650% |
| Contains more ZincZinc | +117.4% |
| Contains more PhosphorusPhosphorus | +187% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +1158.1% |
| Contains more IronIron | +68.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +444.1% |
| Contains more Vitamin B3Vitamin B3 | +93.8% |
| Contains more Vitamin B6Vitamin B6 | +607.9% |
| Contains more FolateFolate | +656.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +136266.7% |
| Contains more Vitamin B2Vitamin B2 | +190.1% |
| Contains more Vitamin B5Vitamin B5 | +161.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 13.46µg | 561% |
| Vitamin A | 3µg | 4091µg | 454% |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.24mg | 173% |
| Polyunsaturated fat | 23.137g | 2.427g | 138% |
| Vitamin B1 | 1.48mg | 0.272mg | 101% |
| Vitamin B6 | 1.345mg | 0.19mg | 89% |
| Manganese | 1.95mg | 0.155mg | 78% |
| Magnesium | 325mg | 12mg | 75% |
| Phosphorus | 660mg | 230mg | 61% |
| Vitamin B2 | 0.355mg | 1.03mg | 52% |
| Folate | 227µg | 30µg | 49% |
| Iron | 5.25mg | 8.85mg | 45% |
| Fats | 51.46g | 25.45g | 40% |
| Cholesterol | 0mg | 118mg | 39% |
| Vitamin B5 | 1.13mg | 2.95mg | 36% |
| Sodium | 9mg | 700mg | 30% |
| Vitamin B3 | 8.335mg | 4.3mg | 25% |
| Saturated fat | 4.455g | 9.925g | 25% |
| Zinc | 5mg | 2.3mg | 25% |
| Fiber | 8.6g | 2.5g | 24% |
| Protein | 20.78g | 12.38g | 17% |
| Monounsaturated fat | 18.528g | 12.286g | 16% |
| Calories | 584kcal | 305kcal | 14% |
| Potassium | 645mg | 170mg | 14% |
| Choline | 55.1mg | 10% | |
| Selenium | 53µg | 58µg | 9% |
| Calcium | 78mg | 22mg | 6% |
| Carbs | 20g | 5.89g | 5% |
| Vitamin C | 1.4mg | 3.5mg | 2% |
| Net carbs | 11.4g | 3.39g | N/A |
| Sugar | 2.62g | 1.65g | N/A |
| Tryptophan | 0.348mg | 0.151mg | 0% |
| Threonine | 0.928mg | 0.671mg | 0% |
| Isoleucine | 1.139mg | 0.653mg | 0% |
| Leucine | 1.659mg | 1.139mg | 0% |
| Lysine | 0.937mg | 1.155mg | 0% |
| Methionine | 0.494mg | 0.285mg | 0% |
| Phenylalanine | 1.169mg | 0.617mg | 0% |
| Valine | 1.315mg | 0.857mg | 0% |
| Histidine | 0.632mg | 0.448mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
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:
12.38 g
Fats:
25.45 g
Carbs:
5.89 g
Water:
53.53 g
Other:
2.75 g
| Contains more ProteinProtein | +67.9% |
| Contains more FatsFats | +102.2% |
| Contains more CarbsCarbs | +239.6% |
| Contains more WaterWater | +1031.7% |
~equal in
Other
~2.75g
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
9.925 g
Monounsaturated fat:
Mono. Fat
12.286 g
Polyunsaturated fat:
Poly. Fat
2.427 g
| Contains less Sat. FatSaturated fat | -55.1% |
| Contains more Mono. FatMonounsaturated fat | +50.8% |
| Contains more Poly. FatPolyunsaturated fat | +853.3% |
