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

Oats vs. Sunflower oil — In-Depth Nutrition Comparison

Compare

Summary of differences between oats and sunflower oil

  • Sunflower oil has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, and vitamin B5 than oats.
  • Oats cover your daily need for manganese, 214% more than sunflower oil.
  • Oats have less saturated fat.
  • The glycemic index of oats is higher.

These are the specific foods used in this comparison Oats and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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.
Oats
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% 0% 0% 191% 32% 18% 81% 27% 0% 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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1349.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -90.6%
Contains more Mono. FatMonounsaturated fat +2021.2%
Contains more Poly. FatPolyunsaturated fat +1335.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Sunflower oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Oats Sunflower oil DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 2.535g 36.4g 226%
Manganese 4.916mg 0mg 214%
Fats 6.9g 100g 143%
Monounsaturated fat 2.178g 46.2g 110%
Phosphorus 523mg 0mg 75%
Copper 0.626mg 0mg 70%
Vitamin B1 0.763mg 0mg 64%
Iron 4.72mg 0mg 59%
Saturated fat 1.217g 13g 54%
Fiber 10.6g 0g 42%
Magnesium 177mg 0mg 42%
Zinc 3.97mg 0mg 36%
Protein 16.89g 0g 34%
Vitamin B5 1.349mg 0mg 27%
Calories 389kcal 884kcal 25%
Carbs 66.27g 0g 22%
Folate 56µg 0µg 14%
Potassium 429mg 0mg 13%
Vitamin B2 0.139mg 0mg 11%
Vitamin B6 0.119mg 0mg 9%
Vitamin B3 0.961mg 0mg 6%
Vitamin K 5.4µg 5%
Calcium 54mg 0mg 5%
Net carbs 55.67g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.234mg 0mg 0%
Threonine 0.575mg 0mg 0%
Isoleucine 0.694mg 0mg 0%
Leucine 1.284mg 0mg 0%
Lysine 0.701mg 0mg 0%
Methionine 0.312mg 0mg 0%
Phenylalanine 0.895mg 0mg 0%
Valine 0.937mg 0mg 0%
Histidine 0.405mg 0mg 0%

Which food is preferable for your diet?

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

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
30%
Oats
64%
Sunflower oil
Minerals Daily Need Coverage Score
154%
Oats
0%
Sunflower oil

Comparison summary

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 - 59)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 11.783g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.9)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is richer in vitamins?
Oats
Oats 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.