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Sunflower oil vs. Dough — In-Depth Nutrition Comparison

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The main differences between sunflower oil and dough

  • Sunflower oil is richer in vitamin E, yet dough is richer in vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, and manganese.
  • Daily need coverage for vitamin E for sunflower oil is 272% higher.
  • Sunflower oil contains 25 times more saturated fat than dough. Sunflower oil contains 13g of saturated fat, while dough contains 0.529g.
  • Sunflower oil has a lower glycemic index than dough.

Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Bread, french or vienna (includes sourdough).

Infographic

Sunflower oil vs Dough 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%
Dough
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
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%
Dough
7
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin EVitamin E +19461.9%
Contains more Vitamin KVitamin K +671.4%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more FatsFats +4032.2%
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
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains more Mono. FatMonounsaturated fat +12662.4%
Contains more Poly. FatPolyunsaturated fat +4157.3%
Contains less Sat. FatSaturated fat -95.9%

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 Dough
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 Sunflower oil Dough DV% diff.
Vitamin E 41.08mg 0.21mg 272%
Polyunsaturated fat 36.4g 0.855g 237%
Fats 100g 2.42g 150%
Monounsaturated fat 46.2g 0.362g 115%
Vitamin B1 0mg 0.71mg 59%
Saturated fat 13g 0.529g 57%
Selenium 0µg 28.6µg 52%
Iron 0mg 3.91mg 49%
Vitamin B2 0mg 0.427mg 33%
Calories 884kcal 272kcal 31%
Folate 0µg 123µg 31%
Vitamin B3 0mg 4.817mg 30%
Sodium 0mg 602mg 26%
Manganese 0mg 0.577mg 25%
Protein 0g 10.75g 22%
Starch 44.23g 18%
Copper 0mg 0.152mg 17%
Carbs 0g 51.88g 17%
Phosphorus 0mg 105mg 15%
Zinc 0mg 1.04mg 9%
Fiber 0g 2.2g 9%
Vitamin B5 0mg 0.455mg 9%
Magnesium 0mg 32mg 8%
Vitamin B6 0mg 0.107mg 8%
Calcium 0mg 52mg 5%
Vitamin K 5.4µg 0.7µg 4%
Potassium 0mg 117mg 3%
Choline 8mg 1%
Fructose 0.51g 1%
Net carbs 0g 49.68g N/A
Sugar 0g 4.62g N/A
Trans fat 0.005g N/A
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Dough
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
40%
Dough
Minerals Daily Need Coverage Score
0%
Sunflower oil
63%
Dough

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.62g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 602mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 70)
Which food is lower in Saturated fat?
Dough
Dough is lower in Saturated fat (difference - 12.471g)
Which food is cheaper?
Dough
Dough is cheaper (difference - $1.5)
Which food is richer in minerals?
Dough
Dough is relatively richer in minerals
Which food is richer in vitamins?
Dough
Dough 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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.