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Shallot vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between shallot and sunflower oil

  • Shallot has more vitamin B6, iron, fiber, manganese, potassium, copper, vitamin C, and phosphorus; however, sunflower oil has more vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 274% more.
  • Shallot is lower in saturated fat.
  • Shallot has a higher glycemic index than sunflower oil.

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

Infographic

Shallot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 +102600%
Contains more Vitamin KVitamin K +575%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +99900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 +329900%
Contains more Poly. FatPolyunsaturated fat +93233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot 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 Shallot Sunflower oil DV% diff.
Vitamin E 0.04mg 41.08mg 274%
Polyunsaturated fat 0.039g 36.4g 242%
Fats 0.1g 100g 154%
Monounsaturated fat 0.014g 46.2g 115%
Saturated fat 0.017g 13g 59%
Calories 72kcal 884kcal 41%
Vitamin B6 0.345mg 0mg 27%
Iron 1.2mg 0mg 15%
Fiber 3.2g 0g 13%
Manganese 0.292mg 0mg 13%
Potassium 334mg 0mg 10%
Copper 0.088mg 0mg 10%
Folate 34µg 0µg 9%
Phosphorus 60mg 0mg 9%
Vitamin C 8mg 0mg 9%
Carbs 16.8g 0g 6%
Vitamin B5 0.29mg 0mg 6%
Protein 2.5g 0g 5%
Vitamin B1 0.06mg 0mg 5%
Magnesium 21mg 0mg 5%
Zinc 0.4mg 0mg 4%
Vitamin K 0.8µg 5.4µg 4%
Calcium 37mg 0mg 4%
Selenium 1.2µg 0µg 2%
Vitamin B2 0.02mg 0mg 2%
Choline 11.3mg 2%
Vitamin B3 0.2mg 0mg 1%
Sodium 12mg 0mg 1%
Net carbs 13.6g 0g N/A
Sugar 7.87g 0g N/A
Tryptophan 0.028mg 0mg 0%
Threonine 0.098mg 0mg 0%
Isoleucine 0.106mg 0mg 0%
Leucine 0.149mg 0mg 0%
Lysine 0.125mg 0mg 0%
Methionine 0.027mg 0mg 0%
Phenylalanine 0.081mg 0mg 0%
Valine 0.11mg 0mg 0%
Histidine 0.043mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
14%
Shallot
64%
Sunflower oil
Minerals Daily Need Coverage Score
21%
Shallot
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 30)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 12.983g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1.2)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is richer in vitamins?
Shallot
Shallot 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.