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

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Summary of differences between Corn oil and Sunflower oil

  • Corn oil has more Polyunsaturated fat, however, Sunflower oil is higher in Vitamin E , and Monounsaturated Fat.
  • Sunflower oil covers your daily need of Vitamin E 179% more than Corn oil.
  • Corn oil has 2 times more Polyunsaturated fat than Sunflower oil. While Corn oil has 54.677g of Polyunsaturated fat, Sunflower oil has only 36.4g.

These are the specific foods used in this comparison Oil, corn, industrial and retail, all purpose salad or cooking and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Corn 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.
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%
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%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 286% 0% 0% 0% 0% 0% 0% 0% 4.8% 0% 0.11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin E +187.3%
Contains more Vitamin KVitamin K +184.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 29% 57%
Saturated Fat: Sat. Fat 12.948 g
Monounsaturated Fat: Mono. Fat 27.576 g
Polyunsaturated fat: Poly. Fat 54.677 g
14% 48% 38%
Saturated Fat: Sat. Fat 13 g
Monounsaturated Fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains more Poly. FatPolyunsaturated fat +50.2%
Contains more Mono. FatMonounsaturated Fat +67.5%
~equal in Saturated Fat ~13g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn oil Sunflower oil Opinion
Calories 900kcal 884kcal Corn oil
Fats 100g 100g
Vitamin E 14.3mg 41.08mg Sunflower oil
Vitamin K 1.9µg 5.4µg Sunflower oil
Choline 0.2mg Corn oil
Saturated Fat 12.948g 13g Corn oil
Monounsaturated Fat 27.576g 46.2g Sunflower oil
Polyunsaturated fat 54.677g 36.4g Corn oil
Omega-3 - ALA 1.161g Corn oil
Omega-6 - Linoleic acid 53.23g Corn oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn oil Sunflower oil
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
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
22%
Corn oil
64%
Sunflower oil
Minerals Daily Need Coverage Score
0%
Corn oil
0%
Sunflower oil

Comparison summary

Which food is lower in Saturated Fat?
Corn oil
Corn oil is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Corn oil
Corn oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn oil
Corn oil is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is richer in minerals?
?
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.
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. Corn oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171029/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.