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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 vitamin A, copper, potassium, iron, fiber, 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 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% 60% 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

All nutrients comparison - raw data values

Nutrient Sunflower oil Dried fruit DV% diff.
Vitamin E 41.08mg 4.33mg 245%
Polyunsaturated fat 36.4g 0.074g 242%
Fats 100g 0.51g 153%
Monounsaturated fat 46.2g 0.074g 115%
Saturated fat 13g 0.017g 59%
Copper 0mg 0.343mg 38%
Potassium 0mg 1162mg 34%
Iron 0mg 2.66mg 33%
Calories 884kcal 241kcal 32%
Fiber 0g 7.3g 29%
Carbs 0g 62.64g 21%
Vitamin A 0µg 180µg 20%
Vitamin B3 0mg 2.589mg 16%
Fructose 12.47g 16%
Vitamin B6 0mg 0.143mg 11%
Phosphorus 0mg 71mg 10%
Manganese 0mg 0.235mg 10%
Vitamin B5 0mg 0.516mg 10%
Magnesium 0mg 32mg 8%
Protein 0g 3.39g 7%
Vitamin B2 0mg 0.074mg 6%
Calcium 0mg 55mg 6%
Zinc 0mg 0.39mg 4%
Selenium 0µg 2.2µg 4%
Choline 13.9mg 3%
Folate 0µg 10µg 3%
Vitamin K 5.4µg 3.1µg 2%
Vitamin C 0mg 1mg 1%
Vitamin B1 0mg 0.015mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Sodium 0mg 10mg 0%
Tryptophan 0mg 0.016mg 0%
Threonine 0mg 0.073mg 0%
Isoleucine 0mg 0.063mg 0%
Leucine 0mg 0.105mg 0%
Lysine 0mg 0.083mg 0%
Methionine 0mg 0.015mg 0%
Phenylalanine 0mg 0.062mg 0%
Valine 0mg 0.078mg 0%
Histidine 0mg 0.047mg 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
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%

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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. 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.