Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard oil vs. Sunflower oil — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on May 11, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mustard oil
vs
Sunflower oil

Summary

Sunflower oil has a higher polyunsaturated fat content, but mustard oil has a lower saturated fat content and a higher monounsaturated fat content. Sunflower oil is higher in vitamins E and K than mustard oil

Introduction

The seeds of the Helianthus annuus plant are pressed to produce sunflower oil.

Mustard oil is made from the seeds of the mustard plant, whereas mustard essential oil is obtained by grinding the seeds, blending them with water, and then steam distilling them. The difference between them will be discussed in this article.

Taste, Use, and Cooking 

Mustard oil is typically yellow to dark brown with an intense aroma and a robust and spicy flavor. It may appear cloudy or opaque due to natural compounds called glucosinolates, which can settle to the bottom of the bottle. On the other hand, sunflower oil is pale yellow and has a mildneutral flavor. It is typically straightforward and transparent, although some varieties may have a slightly golden hue. These oils can be used in the kitchen, skin, hair products, perfumes, candles, paint, lubricants, biofuels, and detergents.

Most of the fats in pure mustard oil are monounsaturated, which are more heat-resistant than polyunsaturated fats and have a high smoke point. Sunflower oil also has a high smoke point—the temperature at which it begins to smoke and degrade—it is frequently used in high-heat cooking. According to research, compared to other oils, sunflower oil releases the highest amounts of harmful aldehyde fumes when heated to a high temperature for an extended length of time.

Varieties

Mustard essential oil, also known as volatile mustard oil, is safe to use in food or as a flavoring. Although pure mustard oil is not permitted as a vegetable oil in the United StatesCanada, or Europe, it is frequently used topically as a massage oil, skin serum, and hair treatment. Sunflower oil varieties are high-oleic, mid-oleic (NuSun), and linoleic.

Nutrition

As vegetable oils are fats derived from seeds or plants, mustard and sunflower oils naturally have the same nutritional profile as other oils. The nutritional values of sunflower oil and mustard oil are presented in this article.

Macronutrients and Calories

Both oils have no protein or carbohydrates and are composed entirely of fat. They also have no water or other macronutrients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Calories 

Both mustard oil and sunflower oil have the same calories, 884 kcal per 100 g.

 Fats

Mustard oil has a lower proportion of saturated fat (by 10.9%) and a higher proportion of monounsaturated fat (by 28.1%) compared to sunflower oil. 

On the other hand, sunflower oil has a higher proportion of polyunsaturated fat (71%) than mustard oil. It's worth noting that the type of fat present in each oil may have different health implications, and a balanced intake of different kinds of fat is recommended for overall health.

Sunflower oil that has been partially hydrogenated has 13% saturated fat, 36.4% polyunsaturated fat, and 46.2% monounsaturated fat. In comparison, 83.7% of the fatty acids in high-oleic sunflower oil are monounsaturated.

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated Fat: Sat. Fat 11.582 g
Monounsaturated Fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 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 -10.9%
Contains more Mono. FatMonounsaturated Fat +28.1%
Contains more Poly. FatPolyunsaturated fat +71.5%

Vitamins

Sunflower oil is richer in vitamin E (822%) and vitamin K (14%), compared to mustard oil, which has vitamin E in the form of α-tocopherols(1). 

However, both oils do not contain significant amounts of other vitamins. It's important to note that oils are not a primary source of vitamins, and a balanced diet consisting of various nutrient-dense foods is recommended for meeting daily vitamin requirements.

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% 0% 0% 0% 0% 0% 0% 0% 0% 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg
~equal in Choline ~mg

Minerals 

Minerals are not found primarily in oils. 

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 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%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

Glycemic Index

Neither oil contains carbohydrates, so it has no glycemic index.

Acidity

Based on the potential renal acid load (PRAL), both oils' acidity equals 0.

Weight Loss and Diets 

Although they have a lot of calories, mustard oil and sunflower oil can still be used in some diets. Sunflower oil is a popular choice for cooking and is suitable for many diets, such as keto, DASH, Mediterranean, vegan, vegetarian, pescatarian, and low-carb dietslike mustard oil. However, it is not recommended for diets that restrict fat intake, such as the Dukan diet or low-fatlow-calorie diets. Additionally, unlike mustard oil, sunflower oil is not known for its anti-inflammatory properties (2).  

Health Impact

Both oils have health benefits and risks. It's important to consume both oils in moderation as part of a balanced diet and to consider individual health factors and nutritional needs when choosing which oil to use.

Cardiovascular Health

Mustard oil has been shown to have cardiovascular benefits due to its high content of monounsaturated and polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids (3)

These fatty acids can help lower LDL, or "bad" cholesterol levels, reduce inflammation, and decrease the risk of heart disease (4). However, it also contains erucic acid, which, in high doses, has been linked to heart problems, so it's essential to consume mustard oil in moderation (5). 

On the other hand, sunflower oil is rich in polyunsaturated fatty acids, including omega-6 fatty acids (6). While omega-6 fatty acids are essential to health, excessive intake can lead to inflammation and increase the risk of chronic diseases, including cardiovascular disease (7).  

It's essential to consider individual health factors and nutritional needs when choosing which oil to use. 

Diabetes 

Mustard and sunflower oils have been studied for their potential impact on diabetes. Some studies have suggested that consuming mustard oil may improve blood sugar control and insulin sensitivity in people with type 2 diabetes (8). This may be due to compounds in mustard oil, such as alpha-linolenic acid, which have been shown to have beneficial effects on blood sugar levels (9). Erucic acid-rich yellow mustard oil may have the potential as a dietary supplement for people with type 2 diabetes. However, more research is needed to confirm these findings and determine the optimal dosage and duration of supplementation (10).

Similarly, sunflower oil may improve insulin sensitivity and blood sugar control in people with type 2 diabetes. This may be due to compounds in sunflower oil, such as polyunsaturated fatty acids and vitamin E, which have been shown to benefit blood sugar levels (11). 

Cancer 

Studies suggest that high consumption of omega-6 polyunsaturated fatty acids (PUFAs) found in sunflower oil may be associated with increased cancer risk. Still, a direct causal relationship has not been established (12). Heating sunflower oil to high temperatures can produce toxic compounds called aldehydes, which are linked to cancer and other health problems. Still, the effects of consuming unheated sunflower oil have not been investigated (13). In contrast to sunflower oil, some studies have suggested that mustard oil may have a health advantage by lowering cancer risk. However, it is crucial to emphasize that the evidence is still limited and not conclusive. According to certain studies, mustard oil includes chemicals such as allyl isothiocyanate, which has been demonstrated in laboratory trials to have anti-cancer potential (14). 

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: May 11, 2023
Medically reviewed by Igor Bussel

Infographic

Mustard oil vs Sunflower oil infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard oil Sunflower oil Opinion
Calories 884kcal 884kcal
Fats 100g 100g
Vitamin E 41.08mg Sunflower oil
Vitamin K 5.4µg Sunflower oil
Saturated Fat 11.582g 13g Mustard oil
Monounsaturated Fat 59.187g 46.2g Mustard oil
Polyunsaturated fat 21.23g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Sunflower oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
0%
Mustard oil
64%
Sunflower oil
Minerals Daily Need Coverage Score
0%
Mustard oil
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Mustard oil
Mustard oil is lower in Saturated Fat (difference - 1.418g)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $1.5)
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.

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.