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  6. Sunflower oil vs. Wasabi

Sunflower oil vs. Wasabi — In-Depth Nutrition Comparison

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A recap on differences between Sunflower oil and Wasabi

  • Sunflower oil has less Vitamin C, Fiber, Vitamin B6, Copper, Manganese, Potassium, Magnesium, Zinc, Iron, and Calcium.
  • Wasabi covers your daily Vitamin C needs 47% more than Sunflower oil.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Wasabi, root, raw.

Infographic

Sunflower oil vs Wasabi 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.
Sunflower oil
Sunflower oil
2
:
8
Wasabi
Wasabi
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%

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.
Sunflower oil
Sunflower oil
2
:
9
Wasabi
Wasabi
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower oil
Sunflower oil
1
:
4
Wasabi
Wasabi
Contains more Fats +15773%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more Fats +15773%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Wasabi
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Wasabi Opinion
Net carbs 0g 15.74g Wasabi
Protein 0g 4.8g Wasabi
Fats 100g 0.63g Sunflower oil
Carbs 0g 23.54g Wasabi
Calories 884kcal 109kcal Sunflower oil
Fiber 0g 7.8g Wasabi
Calcium 0mg 128mg Wasabi
Iron 0mg 1.03mg Wasabi
Magnesium 0mg 69mg Wasabi
Phosphorus 0mg 80mg Wasabi
Potassium 0mg 568mg Wasabi
Sodium 0mg 17mg Sunflower oil
Zinc 0mg 1.62mg Wasabi
Copper 0mg 0.155mg Wasabi
Manganese 0mg 0.391mg Wasabi
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin E 41.08mg Sunflower oil
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0mg 0.131mg Wasabi
Vitamin B2 0mg 0.114mg Wasabi
Vitamin B3 0mg 0.743mg Wasabi
Vitamin B5 0mg 0.203mg Wasabi
Vitamin B6 0mg 0.274mg Wasabi
Folate 0µg 18µg Wasabi
Vitamin K 5.4µg Sunflower oil
Saturated Fat 13g Wasabi
Monounsaturated Fat 46.2g Sunflower oil
Polyunsaturated fat 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
70%
Sunflower oil
25%
Wasabi
Minerals Daily Need Coverage Score
0%
Sunflower oil
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 13g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 41)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.