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 fats, 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

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.

Sunflower seeds

Liver

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

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.

Sunflower seeds

Liver

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 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			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%
Fats	51.46g	4.4g	72%
Manganese	1.95mg	0.3mg	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%
Protein per 100 calories	3.6g	16g	N/A
Calories per 10 g protein	281kcal	63kcal	N/A
Weight per 100 calories	17g	61g	N/A
Unsaturated / Saturated Fat ratio	9.4	1.2	N/A
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