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Fruit preserves vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between fruit preserves and sunflower oil

  • Fruit preserves have more copper, vitamin C, iron, and vitamin B2; however, sunflower oil has more vitamin E, monounsaturated fat, and polyunsaturated fat.
  • Sunflower oil's daily need coverage for vitamin E is 273% more.
  • Fruit preserves are lower in saturated fat.
  • Fruit preserves have a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Jams and preserves and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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.
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +34133.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 +142757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.9%
Contains more Mono. FatMonounsaturated fat +121478.9%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves 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 Fruit preserves Sunflower oil DV% diff.
Vitamin E 0.12mg 41.08mg 273%
Polyunsaturated fat 0g 36.4g 243%
Fats 0.07g 100g 154%
Monounsaturated fat 0.038g 46.2g 115%
Saturated fat 0.01g 13g 59%
Calories 278kcal 884kcal 30%
Carbs 68.86g 0g 23%
Copper 0.1mg 0mg 11%
Vitamin C 8.8mg 0mg 10%
Iron 0.49mg 0mg 6%
Vitamin B2 0.076mg 0mg 6%
Vitamin K 0µg 5.4µg 5%
Fiber 1.1g 0g 4%
Selenium 2µg 0µg 4%
Phosphorus 19mg 0mg 3%
Folate 11µg 0µg 3%
Calcium 20mg 0mg 2%
Potassium 77mg 0mg 2%
Vitamin B6 0.02mg 0mg 2%
Choline 10.2mg 2%
Manganese 0.04mg 0mg 2%
Vitamin B1 0.016mg 0mg 1%
Protein 0.37g 0g 1%
Sodium 32mg 0mg 1%
Zinc 0.06mg 0mg 1%
Magnesium 4mg 0mg 1%
Net carbs 67.76g 0g N/A
Sugar 48.5g 0g N/A
Vitamin B3 0.036mg 0mg 0%
Vitamin B5 0.02mg 0mg 0%
Tryptophan 0.008mg 0mg 0%
Threonine 0.023mg 0mg 0%
Isoleucine 0.017mg 0mg 0%
Leucine 0.037mg 0mg 0%
Lysine 0.03mg 0mg 0%
Methionine 0.001mg 0mg 0%
Phenylalanine 0.021mg 0mg 0%
Valine 0.021mg 0mg 0%
Histidine 0.014mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves 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
6%
Fruit preserves
64%
Sunflower oil
Minerals Daily Need Coverage Score
10%
Fruit preserves
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 48.5g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 51)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 12.99g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $1.5)
Which food is richer in minerals?
Fruit preserves
Fruit preserves is relatively richer in minerals
Which food is richer in vitamins?
Fruit preserves
Fruit preserves 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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.