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Fish oil vs Sunflower oil - In-Depth Nutrition Comparison

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A recap on differences between Fish oil and Sunflower oil

  • Fish oil has more Monounsaturated Fat, however Sunflower oil is higher in Polyunsaturated fat.
  • Fish oil covers your daily Cholesterol needs 255% more than Sunflower oil.
  • Sunflower oil contains 2 times less Saturated Fat than Fish oil. Fish oil contains 21.29g of Saturated Fat, while Sunflower oil contains 13g.

Food varieties used in this article are Fish oil, herring and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Fish oil vs Sunflower oil infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
0
Fish oil
70
Sunflower oil
Mineral Summary Score
0
Fish oil
0
Sunflower oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Fish oil
0%
Sunflower oil
Carbohydrates
0%
Fish oil
0%
Sunflower oil
Fats
462%
Fish oil
462%
Sunflower oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fish oil Sunflower oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Sunflower oil
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Sunflower oil
Sunflower oil is lower in Saturated Fat (difference - 8.29g)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $3.5)
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

All nutrients comparison - raw data values

Nutrient Fish oil Sunflower oil Opinion
Calories 902 884 Fish oil
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 766 0 Sunflower oil
Vitamin D
Iron 0 0
Calcium 0 0
Potassium 0 0
Magnesium 0 0
Sugar 0 Fish oil
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 41.08 Sunflower oil
Vitamin D
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 5.4 Sunflower oil
Folate 0 0
Trans Fat
Saturated Fat 21.29 13 Sunflower oil
Monounsaturated Fat 56.564 46.2 Fish oil
Polyunsaturated fat 15.604 36.4 Sunflower oil
Tryptophan 0 Sunflower oil
Threonine 0 Sunflower oil
Isoleucine 0 Sunflower oil
Leucine 0 Sunflower oil
Lysine 0 Sunflower oil
Methionine 0 Sunflower oil
Phenylalanine 0 Sunflower oil
Valine 0 Sunflower oil
Histidine 0 Sunflower oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.