Olive vs. Sunflower oil — In-Depth Nutrition Comparison
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How are Olive and Sunflower oil different?
- Olive is richer in Iron, Copper, Fiber, and Calcium, while Sunflower oil is higher in Vitamin E , Polyunsaturated fat, and Monounsaturated Fat.
- Sunflower oil covers your daily need of Vitamin E 263% more than Olive.
- Sunflower oil is lower in Sodium.
Olives, ripe, canned (small-extra large) and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.
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.
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
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less
Sodium
-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.
:
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Vitamin E
+2389.7%
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Vitamin K
+285.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Vitamin E
+2389.7%
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Vitamin K
+285.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+836.3%
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+836.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-89.1%
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Monounsaturated Fat
+485.7%
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Polyunsaturated fat
+3895.6%
Saturated Fat:
1.415 g
Monounsaturated Fat:
7.888 g
Polyunsaturated fat:
0.911 g
Saturated Fat:
13 g
Monounsaturated Fat:
46.2 g
Polyunsaturated fat:
36.4 g
Contains
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Saturated Fat
-89.1%
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Monounsaturated Fat
+485.7%
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Polyunsaturated fat
+3895.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.06g | 0g |
|
| Protein | 0.84g | 0g |
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| Fats | 10.68g | 100g |
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| Carbs | 6.26g | 0g |
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| Calories | 115kcal | 884kcal |
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| Fiber | 3.2g | 0g |
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| Calcium | 88mg | 0mg |
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| Iron | 3.3mg | 0mg |
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| Magnesium | 4mg | 0mg |
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| Phosphorus | 3mg | 0mg |
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| Potassium | 8mg | 0mg |
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| Sodium | 735mg | 0mg |
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| Zinc | 0.22mg | 0mg |
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| Copper | 0.251mg | 0mg |
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| Manganese | 0.02mg | 0mg |
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| Selenium | 0.9µg | 0µg |
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| Vitamin A | 403IU | 0IU |
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| Vitamin A RAE | 20µg | 0µg |
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| Vitamin E | 1.65mg | 41.08mg |
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| Vitamin C | 0.9mg | 0mg |
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| Vitamin B1 | 0.003mg | 0mg |
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| Vitamin B3 | 0.037mg | 0mg |
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| Vitamin B5 | 0.015mg | 0mg |
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| Vitamin B6 | 0.009mg | 0mg |
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| Vitamin K | 1.4µg | 5.4µg |
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| Threonine | 0.026mg | 0mg |
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| Isoleucine | 0.031mg | 0mg |
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| Leucine | 0.05mg | 0mg |
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| Lysine | 0.032mg | 0mg |
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| Methionine | 0.012mg | 0mg |
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| Phenylalanine | 0.029mg | 0mg |
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| Valine | 0.038mg | 0mg |
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| Histidine | 0.023mg | 0mg |
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| Saturated Fat | 1.415g | 13g |
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| Monounsaturated Fat | 7.888g | 46.2g |
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| Polyunsaturated fat | 0.911g | 36.4g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
70%
Minerals Daily Need Coverage Score
35%
0%
Comparison summary
Which food contains less Sodium?
Sunflower oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Sunflower oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Sunflower oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Olive is lower in Saturated Fat (difference - 11.585g)
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)