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  6. Sunflower seeds vs. Cod liver oil

Sunflower seeds vs. Cod liver oil — In-Depth Nutrition Comparison

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A recap on the 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 is lower.
  • The glycemic index of cod liver oil is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Fish oil, cod liver.

Infographic

Sunflower seeds vs Cod liver oil infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3750% 10000% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +999900%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cod liver oil DV% diff.
Vitamin A 3µg 30000µg 3333%
Vitamin D* 0 IU 10000 IU 1250%
Vitamin D 0µg 250µg 1250%
Vitamin E 35.17mg 234%
Copper 1.8mg 0mg 200%
Cholesterol 0mg 570mg 190%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 0mg 103%
Selenium 53µg 0µg 96%
Phosphorus 660mg 0mg 94%
Manganese 1.95mg 0mg 85%
Saturated fat 4.455g 22.608g 83%
Magnesium 325mg 0mg 77%
Fats 51.46g 100g 75%
Monounsaturated fat 18.528g 46.711g 70%
Iron 5.25mg 0mg 66%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0mg 52%
Zinc 5mg 0mg 45%
Protein 20.78g 0g 42%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0mg 27%
Vitamin B5 1.13mg 0mg 23%
Potassium 645mg 0mg 19%
Calories 584kcal 902kcal 16%
Choline 55.1mg 10%
Calcium 78mg 0mg 8%
Carbs 20g 0g 7%
Polyunsaturated fat 23.137g 22.541g 4%
Vitamin C 1.4mg 0mg 2%
Protein per 100 calories 3.6g 0g N/A
Calories per 10 g protein 281kcal N/A
Weight per 100 calories 17g 11g N/A
Unsaturated / Saturated Fat ratio 9.4 3.1 N/A
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Sodium 9mg 0mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 (EPA) 0.014g 6.898g N/A
Omega-3 (DHA) 0g 10.968g N/A
Omega-3 (DPA) 0g 0.935g 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
100%
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 FatsFats +94.3%

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
25% 51% 25%
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

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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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.