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  6. Sunflower oil vs. Plum

Sunflower oil vs. Plum — In-Depth Nutrition Comparison

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The main differences between sunflower oil and plums

  • Sunflower oil is richer in vitamin E, monounsaturated fat, and polyunsaturated fat, yet plums are richer in vitamin C, vitamin A, copper, and fiber.
  • Daily need coverage for vitamin E for sunflower oil is 272% higher.
  • Sunflower oil contains 827 times more polyunsaturated fat than plums. Sunflower oil contains 36.4g of polyunsaturated fat, while plums contain 0.044g.
  • Plums contain less saturated fat.
  • Sunflower oil has a lower glycemic index than plums.

Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Plums, raw.

Infographic

Sunflower oil vs Plum 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%
Plum
Plum
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 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 +∞%
~equal in Sodium ~0mg
~equal in Selenium ~0µg

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%
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +15700%
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 +18.5%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower oil Plum DV% diff.
Vitamin E 41.08mg 0.26mg 272%
Polyunsaturated fat 36.4g 0.044g 242%
Fats 100g 0.28g 153%
Monounsaturated fat 46.2g 0.134g 115%
Saturated fat 13g 0.017g 59%
Calories 884kcal 46kcal 42%
Vitamin C 0mg 9.5mg 11%
Fiber 0g 1.4g 6%
Copper 0mg 0.057mg 6%
Potassium 0mg 157mg 5%
Fructose 3.07g 4%
Carbs 0g 11.42g 4%
Vitamin B3 0mg 0.417mg 3%
Vitamin B5 0mg 0.135mg 3%
Magnesium 0mg 7mg 2%
Iron 0mg 0.17mg 2%
Vitamin B6 0mg 0.029mg 2%
Vitamin B2 0mg 0.026mg 2%
Vitamin B1 0mg 0.028mg 2%
Manganese 0mg 0.052mg 2%
Vitamin A 0µg 17µg 2%
Phosphorus 0mg 16mg 2%
Calcium 0mg 6mg 1%
Vitamin K 5.4µg 6.4µg 1%
Folate 0µg 5µg 1%
Zinc 0mg 0.1mg 1%
Protein 0g 0.7g 1%
Net carbs 0g 10.02g N/A
Sugar 0g 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0mg 0.009mg 0%
Threonine 0mg 0.01mg 0%
Isoleucine 0mg 0.014mg 0%
Leucine 0mg 0.015mg 0%
Lysine 0mg 0.016mg 0%
Methionine 0mg 0.008mg 0%
Phenylalanine 0mg 0.014mg 0%
Valine 0mg 0.016mg 0%
Histidine 0mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Plum
Plum
4
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more FatsFats +35614.3%
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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +34377.6%
Contains more Poly. FatPolyunsaturated fat +82627.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.