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Potato vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the differences between potatoes and sunflower oil?

  • Potatoes are higher in vitamin B6, vitamin C, potassium, copper, iron, manganese, fiber, and phosphorus, yet sunflower oil is higher in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 274% more.
  • The amount of saturated fat in potatoes is lower.
  • The glycemic index of sunflower oil is lower.

We used Potatoes, flesh and skin, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Potato 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.
Potato
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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.
Potato
8
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +410700%
Contains more Vitamin KVitamin K +170%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
4
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +111011.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.8%
Contains more Mono. FatMonounsaturated fat +2309900%
Contains more Poly. FatPolyunsaturated fat +86566.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato 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 Potato Sunflower oil DV% diff.
Vitamin E 0.01mg 41.08mg 274%
Polyunsaturated fat 0.042g 36.4g 242%
Fats 0.09g 100g 154%
Monounsaturated fat 0.002g 46.2g 115%
Saturated fat 0.025g 13g 59%
Calories 77kcal 884kcal 40%
Vitamin B6 0.298mg 0mg 23%
Vitamin C 19.7mg 0mg 22%
Potassium 425mg 0mg 13%
Copper 0.11mg 0mg 12%
Iron 0.81mg 0mg 10%
Manganese 0.2mg 0mg 9%
Phosphorus 57mg 0mg 8%
Fiber 2.1g 0g 8%
Vitamin B3 1.061mg 0mg 7%
Vitamin B1 0.081mg 0mg 7%
Starch 15.29g 6%
Vitamin B5 0.295mg 0mg 6%
Carbs 17.49g 0g 6%
Magnesium 23mg 0mg 5%
Protein 2.05g 0g 4%
Folate 15µg 0µg 4%
Zinc 0.3mg 0mg 3%
Vitamin K 2µg 5.4µg 3%
Vitamin B2 0.032mg 0mg 2%
Choline 12.1mg 2%
Selenium 0.4µg 0µg 1%
Calcium 12mg 0mg 1%
Net carbs 15.39g 0g N/A
Sugar 0.82g 0g N/A
Sodium 6mg 0mg 0%
Tryptophan 0.021mg 0mg 0%
Threonine 0.067mg 0mg 0%
Isoleucine 0.066mg 0mg 0%
Leucine 0.098mg 0mg 0%
Lysine 0.107mg 0mg 0%
Methionine 0.032mg 0mg 0%
Phenylalanine 0.081mg 0mg 0%
Valine 0.103mg 0mg 0%
Histidine 0.035mg 0mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
64%
Sunflower oil
Minerals Daily Need Coverage Score
19%
Potato
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 86)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 12.975g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.