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  6. Sunflower oil vs. Chuck steak

Sunflower oil vs. Chuck steak — In-Depth Nutrition Comparison

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A recap on differences between sunflower oil and chuck steak

  • Sunflower oil has more vitamin E; however, chuck steak is higher in vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, and phosphorus.
  • Sunflower oil covers your daily vitamin E needs 273% more than chuck steak.
  • Chuck steak contains 2 times less saturated fat than sunflower oil. Sunflower oil contains 13g of saturated fat, while chuck steak contains 8.66g.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Sunflower oil vs Chuck steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
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%
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin EVitamin E +40980%
Contains more Vitamin KVitamin K +237.5%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sunflower oil Chuck steak DV% diff.
Vitamin E 41.08mg 0.1mg 273%
Polyunsaturated fat 36.4g 0.81g 237%
Vitamin B12 0µg 3.03µg 126%
Fats 100g 19.64g 124%
Monounsaturated fat 46.2g 9.457g 92%
Zinc 0mg 8.68mg 79%
Protein 0g 24.98g 50%
Selenium 0µg 27.5µg 50%
Iron 0mg 2.45mg 31%
Calories 884kcal 277kcal 30%
Vitamin B3 0mg 4.663mg 29%
Vitamin B6 0mg 0.373mg 29%
Cholesterol 0mg 87mg 29%
Phosphorus 0mg 193mg 28%
Saturated fat 13g 8.66g 20%
Vitamin B2 0mg 0.191mg 15%
Vitamin B5 0mg 0.752mg 15%
Choline 79mg 14%
Potassium 0mg 325mg 10%
Copper 0mg 0.077mg 9%
Vitamin B1 0mg 0.066mg 6%
Magnesium 0mg 22mg 5%
Vitamin K 5.4µg 1.6µg 3%
Sodium 0mg 71mg 3%
Calcium 0mg 16mg 2%
Folate 0µg 6µg 2%
Manganese 0mg 0.012mg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 5IU 1%
Vitamin D 0.1µg 1%
Trans fat 1.287g N/A
Tryptophan 0mg 0.281mg 0%
Threonine 0mg 1.099mg 0%
Isoleucine 0mg 1.062mg 0%
Leucine 0mg 2.009mg 0%
Lysine 0mg 2.184mg 0%
Methionine 0mg 0.709mg 0%
Phenylalanine 0mg 0.951mg 0%
Valine 0mg 1.129mg 0%
Histidine 0mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more FatsFats +409.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +388.5%
Contains more Poly. FatPolyunsaturated fat +4393.8%
Contains less Sat. FatSaturated fat -33.4%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.