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  6. Sunflower oil vs. Dried fruit

Sunflower oil vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between sunflower oil and dried fruit?

  • Sunflower oil is higher in vitamin E, yet dried fruit is higher in copper, potassium, iron, fiber, vitamin A, vitamin B3, vitamin B6, and vitamin B5.
  • Sunflower oil's daily need coverage for vitamin E is 245% more.
  • Sunflower oil has 765 times more Saturated Fat than dried fruit. While sunflower oil has 13g of Saturated Fat, dried fruit has only 0.017g.
  • The amount of saturated Fat in dried fruit is lower.
  • The glycemic index of sunflower oil is lower.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Sunflower oil vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin EVitamin E +848.7%
Contains more Vitamin KVitamin K +74.2%
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 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +19507.8%
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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +62332.4%
Contains more Poly. FatPolyunsaturated fat +49089.2%
Contains less Sat. FatSaturated Fat -99.9%

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 Dried fruit
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 Dried fruit Opinion
Calories 884kcal 241kcal Sunflower oil
Protein 0g 3.39g Dried fruit
Fats 100g 0.51g Sunflower oil
Vitamin C 0mg 1mg Dried fruit
Net carbs 0g 55.34g Dried fruit
Carbs 0g 62.64g Dried fruit
Magnesium 0mg 32mg Dried fruit
Calcium 0mg 55mg Dried fruit
Potassium 0mg 1162mg Dried fruit
Iron 0mg 2.66mg Dried fruit
Sugar 0g 53.44g Sunflower oil
Fiber 0g 7.3g Dried fruit
Copper 0mg 0.343mg Dried fruit
Zinc 0mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 0mg 71mg Dried fruit
Sodium 0mg 10mg Sunflower oil
Vitamin A 0IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 41.08mg 4.33mg Sunflower oil
Manganese 0mg 0.235mg Dried fruit
Selenium 0µg 2.2µg Dried fruit
Vitamin B1 0mg 0.015mg Dried fruit
Vitamin B2 0mg 0.074mg Dried fruit
Vitamin B3 0mg 2.589mg Dried fruit
Vitamin B5 0mg 0.516mg Dried fruit
Vitamin B6 0mg 0.143mg Dried fruit
Vitamin K 5.4µg 3.1µg Sunflower oil
Folate 0µg 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 13g 0.017g Dried fruit
Monounsaturated Fat 46.2g 0.074g Sunflower oil
Polyunsaturated fat 36.4g 0.074g Sunflower oil
Tryptophan 0mg 0.016mg Dried fruit
Threonine 0mg 0.073mg Dried fruit
Isoleucine 0mg 0.063mg Dried fruit
Leucine 0mg 0.105mg Dried fruit
Lysine 0mg 0.083mg Dried fruit
Methionine 0mg 0.015mg Dried fruit
Phenylalanine 0mg 0.062mg Dried fruit
Valine 0mg 0.078mg Dried fruit
Histidine 0mg 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
0%
Sunflower oil
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 31)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 12.983g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.