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Cumin vs. Sunflower oil — In-Depth Nutrition Comparison

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How are cumin and sunflower oil different?

  • Cumin is higher in iron, manganese, copper, calcium, magnesium, phosphorus, potassium, and vitamin B1; however, sunflower oil is richer in vitamin E.
  • Daily need coverage for iron for cumin is 830% higher.
  • Cumin has less saturated fat.

Spices, cumin seed and Oil, sunflower, linoleic, (partially hydrogenated) are the varieties used in this article.

Infographic

Cumin 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.
Cumin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Cumin
8
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1133.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +349%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
1
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +229.1%
Contains more Poly. FatPolyunsaturated fat +1010.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Sunflower oil DV% diff.
Iron 66.36mg 0mg 830%
Vitamin E 3.33mg 41.08mg 252%
Polyunsaturated fat 3.279g 36.4g 221%
Manganese 3.333mg 0mg 145%
Fats 22.27g 100g 120%
Copper 0.867mg 0mg 96%
Calcium 931mg 0mg 93%
Magnesium 366mg 0mg 87%
Monounsaturated fat 14.04g 46.2g 80%
Phosphorus 499mg 0mg 71%
Potassium 1788mg 0mg 53%
Saturated fat 1.535g 13g 52%
Vitamin B1 0.628mg 0mg 52%
Zinc 4.8mg 0mg 44%
Fiber 10.5g 0g 42%
Protein 17.81g 0g 36%
Vitamin B6 0.435mg 0mg 33%
Vitamin B3 4.579mg 0mg 29%
Vitamin B2 0.327mg 0mg 25%
Calories 375kcal 884kcal 25%
Carbs 44.24g 0g 15%
Selenium 5.2µg 0µg 9%
Vitamin C 7.7mg 0mg 9%
Vitamin A 64µg 0µg 7%
Sodium 168mg 0mg 7%
Choline 24.7mg 4%
Folate 10µg 0µg 3%
Net carbs 33.74g 0g N/A
Sugar 2.25g 0g N/A
Vitamin K 5.4µg 5.4µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
44%
Cumin
64%
Sunflower oil
Minerals Daily Need Coverage Score
431%
Cumin
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 168mg)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $2.5)
Which food is lower in Saturated fat?
Cumin
Cumin is lower in Saturated fat (difference - 11.465g)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
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)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.