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Olive oil vs. Sunflower oil — In-Depth Nutrition Comparison

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How are Olive oil and Sunflower oil different?

  • Olive oil is richer in Vitamin K, Iron, and Monounsaturated Fat, while Sunflower oil is higher in Vitamin E , and Polyunsaturated fat.
  • Sunflower oil covers your daily need of Vitamin E 178% more than Olive oil.
  • Sunflower oil is lower in Saturated Fat.

Oil, olive, salad or cooking and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.

Infographic

Olive oil vs Sunflower oil 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%
Contains less Sodium -100%

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 K +1014.8%
Contains more Vitamin E +186.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 151%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin K +1014.8%
Contains more Vitamin E +186.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +57.9%
Contains more Polyunsaturated fat +245.9%
Equal in Saturated Fat - 13
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains more Monounsaturated Fat +57.9%
Contains more Polyunsaturated fat +245.9%
Equal in Saturated Fat - 13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Sunflower oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Calcium 1mg 0mg Olive oil
Iron 0.56mg 0mg Olive oil
Potassium 1mg 0mg Olive oil
Sodium 2mg 0mg Sunflower oil
Vitamin E 14.35mg 41.08mg Sunflower oil
Choline 0.3mg Olive oil
Vitamin K 60.2µg 5.4µg Olive oil
Saturated Fat 13.808g 13g Sunflower oil
Monounsaturated Fat 72.961g 46.2g Olive oil
Polyunsaturated fat 10.523g 36.4g Sunflower oil

Which food is preferable for your diet?

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

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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
34%
Olive oil
64%
Sunflower oil
Minerals Daily Need Coverage Score
2%
Olive oil
0%
Sunflower oil

Comparison summary

Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower oil
Sunflower oil is lower in Saturated Fat (difference - 0.808g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.1)
Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.