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Fontina vs. Sunflower oil — In-Depth Nutrition Comparison

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A recap on differences between fontina and sunflower oil

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, and vitamin A; however, sunflower oil is higher in vitamin E.
  • Sunflower oil covers your daily vitamin E needs 272% more than fontina.
  • Sunflower oil has less cholesterol.
  • The glycemic index of fontina is higher.

Food varieties used in this article are Cheese, fontina and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Fontina 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" 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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.
Fontina
10
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +15114.8%
Contains more Vitamin KVitamin K +107.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +221.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 -32.3%
Contains more Mono. FatMonounsaturated fat +431.8%
Contains more Poly. FatPolyunsaturated fat +2100.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Sunflower oil DV% diff.
Vitamin E 0.27mg 41.08mg 272%
Polyunsaturated fat 1.654g 36.4g 232%
Fats 31.14g 100g 106%
Monounsaturated fat 8.687g 46.2g 94%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 0mg 55%
Protein 25.6g 0g 51%
Phosphorus 346mg 0mg 49%
Cholesterol 116mg 0mg 39%
Sodium 800mg 0mg 35%
Zinc 3.5mg 0mg 32%
Vitamin A 261µg 0µg 29%
Saturated fat 19.196g 13g 28%
Selenium 14.5µg 0µg 26%
Calories 389kcal 884kcal 25%
Vitamin B2 0.204mg 0mg 16%
Vitamin B5 0.429mg 0mg 9%
Vitamin B6 0.083mg 0mg 6%
Copper 0.025mg 0mg 3%
Choline 15.4mg 3%
Iron 0.23mg 0mg 3%
Vitamin D 0.6µg 3%
Magnesium 14mg 0mg 3%
Vitamin D 23IU 3%
Folate 6µg 0µg 2%
Vitamin K 2.6µg 5.4µg 2%
Vitamin B1 0.021mg 0mg 2%
Potassium 64mg 0mg 2%
Vitamin B3 0.15mg 0mg 1%
Manganese 0.014mg 0mg 1%
Carbs 1.55g 0g 1%
Net carbs 1.55g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.361mg 0mg 0%
Threonine 0.935mg 0mg 0%
Isoleucine 1.384mg 0mg 0%
Leucine 2.664mg 0mg 0%
Lysine 2.328mg 0mg 0%
Methionine 0.706mg 0mg 0%
Phenylalanine 1.497mg 0mg 0%
Valine 1.926mg 0mg 0%
Histidine 0.959mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
33%
Fontina
64%
Sunflower oil
Minerals Daily Need Coverage Score
63%
Fontina
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 800mg)
Which food is lower in Saturated fat?
Sunflower oil
Sunflower oil is lower in Saturated fat (difference - 6.196g)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $2)
Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.