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 for 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.

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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.

Olive oil

Sunflower oil

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

Contains less SodiumSodium

-100%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Olive oil

Sunflower oil

Contains more Vitamin KVitamin K

+1014.8%

Contains more Vitamin EVitamin E

+186.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	14.35mg	41.08mg	178%
Polyunsaturated fat	10.523g	36.4g	173%
Monounsaturated fat	72.961g	46.2g	67%
Vitamin K	60.2µg	5.4µg	46%
Iron	0.56mg	0mg	7%
Saturated fat	13.808g	13g	4%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Choline	0.3mg		0%