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Sunflower oil vs. Basil — In-Depth Nutrition Comparison

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How are sunflower oil and basil different?

  • Sunflower oil is higher in vitamin E; however, basil is richer in vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, and folate.
  • Daily need coverage for vitamin K for basil is 341% higher.
  • Sunflower oil contains 317 times more saturated fat than basil. While sunflower oil contains 13g of saturated fat, basil contains only 0.041g.
  • Sunflower oil has a lower glycemic index (0) than basil (70).

Oil, sunflower, linoleic, (partially hydrogenated) and Basil, fresh are the varieties used in this article.

Infographic

Sunflower oil vs Basil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Basil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains less SodiumSodium -100%
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 +∞%

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Basil
10
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin EVitamin E +5035%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin KVitamin K +7581.5%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more FatsFats +15525%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +52400%
Contains more Poly. FatPolyunsaturated fat +9257.3%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Basil DV% diff.
Vitamin K 5.4µg 414.8µg 341%
Vitamin E 41.08mg 0.8mg 269%
Polyunsaturated fat 36.4g 0.389g 240%
Fats 100g 0.64g 153%
Monounsaturated fat 46.2g 0.088g 115%
Saturated fat 13g 0.041g 59%
Manganese 0mg 1.148mg 50%
Calories 884kcal 23kcal 43%
Copper 0mg 0.385mg 43%
Iron 0mg 3.17mg 40%
Vitamin A 0µg 264µg 29%
Vitamin C 0mg 18mg 20%
Calcium 0mg 177mg 18%
Folate 0µg 68µg 17%
Magnesium 0mg 64mg 15%
Vitamin B6 0mg 0.155mg 12%
Potassium 0mg 295mg 9%
Phosphorus 0mg 56mg 8%
Zinc 0mg 0.81mg 7%
Fiber 0g 1.6g 6%
Protein 0g 3.15g 6%
Vitamin B2 0mg 0.076mg 6%
Vitamin B3 0mg 0.902mg 6%
Vitamin B5 0mg 0.209mg 4%
Vitamin B1 0mg 0.034mg 3%
Choline 11.4mg 2%
Selenium 0µg 0.3µg 1%
Carbs 0g 2.65g 1%
Net carbs 0g 1.05g N/A
Sugar 0g 0.3g N/A
Sodium 0mg 4mg 0%
Tryptophan 0mg 0.039mg 0%
Threonine 0mg 0.104mg 0%
Isoleucine 0mg 0.104mg 0%
Leucine 0mg 0.191mg 0%
Lysine 0mg 0.11mg 0%
Methionine 0mg 0.036mg 0%
Phenylalanine 0mg 0.13mg 0%
Valine 0mg 0.127mg 0%
Histidine 0mg 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Basil
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
64%
Sunflower oil
104%
Basil
Minerals Daily Need Coverage Score
0%
Sunflower oil
57%
Basil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.3)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 12.959g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil 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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.