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Sunflower oil vs. Coleslaw — In-Depth Nutrition Comparison

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Important differences between sunflower oil and coleslaw

  • Sunflower oil has more vitamin E; however, coleslaw has more vitamin K, vitamin C, vitamin B6, and fiber.
  • Sunflower oil's daily need coverage for vitamin E is 270% more.
  • Sunflower oil has 8 times more saturated fat than coleslaw. Sunflower oil has 13g of saturated fat, while coleslaw has 1.599g.
  • Coleslaw has a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Fast foods, coleslaw.

Infographic

Sunflower oil vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
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 +∞%
~equal in Selenium ~µg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin EVitamin E +7507.4%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1213%
~equal in Vitamin D ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more FatsFats +909.1%
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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains more Mono. FatMonounsaturated fat +1629.7%
Contains more Poly. FatPolyunsaturated fat +580.6%
Contains less Sat. FatSaturated fat -87.7%

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 Coleslaw
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower oil Coleslaw DV% diff.
Vitamin E 41.08mg 0.54mg 270%
Polyunsaturated fat 36.4g 5.348g 207%
Fats 100g 9.91g 139%
Monounsaturated fat 46.2g 2.671g 109%
Vitamin K 5.4µg 70.9µg 55%
Saturated fat 13g 1.599g 52%
Calories 884kcal 153kcal 37%
Vitamin C 0mg 14.6mg 16%
Sodium 0mg 203mg 9%
Vitamin B6 0mg 0.112mg 9%
Fiber 0g 1.9g 8%
Carbs 0g 14.89g 5%
Vitamin B5 0mg 0.246mg 5%
Manganese 0mg 0.102mg 4%
Potassium 0mg 129mg 4%
Phosphorus 0mg 20mg 3%
Calcium 0mg 30mg 3%
Vitamin A 0µg 28µg 3%
Iron 0mg 0.22mg 3%
Fructose 1.44g 2%
Vitamin B1 0mg 0.026mg 2%
Vitamin B2 0mg 0.02mg 2%
Copper 0mg 0.015mg 2%
Protein 0g 0.95g 2%
Magnesium 0mg 8mg 2%
Vitamin B3 0mg 0.206mg 1%
Cholesterol 0mg 4mg 1%
Zinc 0mg 0.14mg 1%
Net carbs 0g 12.99g N/A
Sugar 0g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.037g N/A
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Coleslaw
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
23%
Coleslaw
Minerals Daily Need Coverage Score
0%
Sunflower oil
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 203mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 39)
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 11.401g)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $1.5)
Which food is richer in minerals?
Coleslaw
Coleslaw is relatively richer in minerals
Which food is richer in vitamins?
Coleslaw
Coleslaw is relatively richer in vitamins

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.