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Hamburger vs. Sunflower oil — In-Depth Nutrition Comparison

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A recap on differences between hamburgers and sunflower oil

  • Sunflower oil has less vitamin B12, iron, vitamin B3, zinc, phosphorus, vitamin B2, and vitamin B1.
  • Hamburgers cover your daily vitamin B12 needs 60% more than sunflower oil.
  • Sunflower oil has less sodium.
  • The glycemic index of hamburgers is higher.

Food varieties used in this article are Fast foods, hamburger; double, regular, patty; plain and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 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%
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 less SodiumSodium -100%
~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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +596.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 -60.8%
Contains more Mono. FatMonounsaturated fat +740.8%
Contains more Poly. FatPolyunsaturated fat +9478.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Sunflower oil
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Hamburger Sunflower oil DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 0.38g 36.4g 240%
Fats 14.36g 100g 132%
Monounsaturated fat 5.495g 46.2g 102%
Vitamin B12 1.44µg 0µg 60%
Iron 2.88mg 0mg 36%
Saturated fat 5.096g 13g 36%
Vitamin B3 5.365mg 0mg 34%
Protein 17.08g 0g 34%
Calories 295kcal 884kcal 29%
Zinc 2.87mg 0mg 26%
Phosphorus 136mg 0mg 19%
Vitamin B2 0.25mg 0mg 19%
Vitamin B1 0.217mg 0mg 18%
Sodium 414mg 0mg 18%
Cholesterol 47mg 0mg 16%
Vitamin B6 0.203mg 0mg 16%
Folate 56µg 0µg 14%
Calcium 102mg 0mg 10%
Copper 0.091mg 0mg 10%
Manganese 0.217mg 0mg 9%
Carbs 24.1g 0g 8%
Potassium 226mg 0mg 7%
Vitamin B5 0.31mg 0mg 6%
Magnesium 20mg 0mg 5%
Vitamin K 5.4µg 5%
Fiber 0.9g 0g 4%
Fructose 2.03g 3%
Net carbs 23.2g 0g N/A
Sugar 4.15g 0g N/A
Trans fat 0.814g N/A
Tryptophan 0.206mg 0mg 0%
Threonine 0.666mg 0mg 0%
Isoleucine 0.716mg 0mg 0%
Leucine 1.319mg 0mg 0%
Lysine 1.226mg 0mg 0%
Methionine 0.37mg 0mg 0%
Phenylalanine 0.677mg 0mg 0%
Valine 0.823mg 0mg 0%
Histidine 0.505mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger 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
38%
Hamburger
64%
Sunflower oil
Minerals Daily Need Coverage Score
42%
Hamburger
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 414mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated fat?
Hamburger
Hamburger is lower in Saturated fat (difference - 7.904g)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1.5)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
Hamburger
Hamburger 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. 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.