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  6. Sunflower seeds vs. Liver

Sunflower seeds vs. Liver — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and liver?

  • Sunflower seeds are higher in copper, vitamin B1, magnesium, and manganese, yet liver is higher in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Sunflower seeds have 23 times more magnesium than liver. While sunflower seeds have 325mg of magnesium, liver has only 14mg.
  • The glycemic index of liver is lower.

We used Seeds, sunflower seed kernels, dried and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this article.

Infographic

Sunflower seeds vs Liver 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%
Liver
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +330%
Contains more CopperCopper +183.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +550%
Contains more IronIron +241.3%
Contains more ZincZinc +34.4%
Contains more SeleniumSelenium +27.4%

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%
Liver
Liver
5
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +473.6%
Contains more Vitamin B6Vitamin B6 +136%
Contains more FolateFolate +39.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1585.7%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B2Vitamin B2 +518.6%
Contains more Vitamin B5Vitamin B5 +322.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~8.435mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 3µg 5405µg 600%
Vitamin E 35.17mg 234%
Iron 5.25mg 17.92mg 158%
Polyunsaturated fat 23.137g 1.05g 147%
Vitamin B2 0.355mg 2.196mg 142%
Copper 1.8mg 0.634mg 130%
Cholesterol 0mg 355mg 118%
Vitamin B1 1.48mg 0.258mg 102%
Magnesium 325mg 14mg 74%
Vitamin B5 1.13mg 4.774mg 73%
Manganese 1.95mg 0.3mg 72%
Fats 51.46g 4.4g 72%
Phosphorus 660mg 241mg 60%
Vitamin B6 1.345mg 0.57mg 60%
Monounsaturated fat 18.528g 0.63g 45%
Fiber 8.6g 0g 34%
Selenium 53µg 67.5µg 26%
Vitamin C 1.4mg 23.6mg 25%
Calories 584kcal 165kcal 21%
Zinc 5mg 6.72mg 16%
Folate 227µg 163µg 16%
Potassium 645mg 150mg 15%
Saturated fat 4.455g 1.41g 14%
Protein 20.78g 26.02g 10%
Choline 55.1mg 10%
Calcium 78mg 10mg 7%
Carbs 20g 3.76g 5%
Sodium 9mg 49mg 2%
Vitamin B3 8.335mg 8.435mg 1%
Net carbs 11.4g 3.76g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.366mg 0%
Threonine 0.928mg 1.107mg 0%
Isoleucine 1.139mg 1.32mg 0%
Leucine 1.659mg 2.319mg 0%
Lysine 0.937mg 2.007mg 0%
Methionine 0.494mg 0.645mg 0%
Phenylalanine 1.169mg 1.274mg 0%
Valine 1.315mg 1.607mg 0%
Histidine 0.632mg 0.708mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +1069.5%
Contains more CarbsCarbs +431.9%
Contains more OtherOther +102%
Contains more ProteinProtein +25.2%
Contains more WaterWater +1259.8%

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
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +2841%
Contains more Poly. FatPolyunsaturated fat +2103.5%
Contains less Sat. FatSaturated fat -68.4%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.