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.
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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 | +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.
| 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 | +∞% |
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:
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
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
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% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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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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%
422%
Minerals Daily Need Coverage Score
207%
161%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 40mg)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Liver is lower in Saturated fat (difference - 3.045g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 20)
Which food is cheaper?
Liver is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.