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Grape vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the main differences between grapes and sunflower oil?

  • Grapes are richer in manganese, vitamin B6, vitamin K, vitamin B1, and potassium, yet sunflower oil is richer in vitamin E and polyunsaturated fat.
  • Sunflower oil's daily need coverage for vitamin E is 273% higher.
  • Sunflower oil contains less sugar.
  • Sunflower oil has a lower glycemic index than grapes.

We used Grapes, american type (slip skin), raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

Infographic

Grape 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.
Grape
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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.
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +170.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +21521.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
4
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +28471.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 -99.1%
Contains more Mono. FatMonounsaturated fat +329900%
Contains more Poly. FatPolyunsaturated fat +35586.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Sunflower oil DV% diff.
Vitamin E 0.19mg 41.08mg 273%
Polyunsaturated fat 0.102g 36.4g 242%
Fats 0.35g 100g 153%
Monounsaturated fat 0.014g 46.2g 115%
Saturated fat 0.114g 13g 59%
Calories 67kcal 884kcal 41%
Manganese 0.718mg 0mg 31%
Vitamin K 14.6µg 5.4µg 8%
Vitamin B6 0.11mg 0mg 8%
Vitamin B1 0.092mg 0mg 8%
Potassium 191mg 0mg 6%
Carbs 17.15g 0g 6%
Copper 0.04mg 0mg 4%
Vitamin C 4mg 0mg 4%
Iron 0.29mg 0mg 4%
Vitamin B2 0.057mg 0mg 4%
Fiber 0.9g 0g 4%
Vitamin B3 0.3mg 0mg 2%
Magnesium 5mg 0mg 1%
Folate 4µg 0µg 1%
Phosphorus 10mg 0mg 1%
Vitamin A 5µg 0µg 1%
Protein 0.63g 0g 1%
Choline 5.6mg 1%
Calcium 14mg 0mg 1%
Net carbs 16.25g 0g N/A
Sugar 16.25g 0g N/A
Zinc 0.04mg 0mg 0%
Sodium 2mg 0mg 0%
Selenium 0.1µg 0µg 0%
Vitamin B5 0.024mg 0mg 0%
Tryptophan 0.003mg 0mg 0%
Threonine 0.017mg 0mg 0%
Isoleucine 0.005mg 0mg 0%
Leucine 0.013mg 0mg 0%
Lysine 0.014mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.013mg 0mg 0%
Valine 0.017mg 0mg 0%
Histidine 0.023mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
10%
Grape
64%
Sunflower oil
Minerals Daily Need Coverage Score
15%
Grape
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 16.25g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 49)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 12.886g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1)
Which food is richer in minerals?
Grape
Grape is relatively richer in minerals
Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.