Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower oil vs. Sardine — In-Depth Nutrition Comparison

Compare

Summary of differences between sunflower oil and sardine

  • Sunflower oil has more vitamin E; however, sardine is higher in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and copper.
  • Sardine covers your daily need for vitamin B12, 373% more than sunflower oil.
  • Sunflower oil has 20 times more vitamin E than sardine. While sunflower oil has 41.08mg of vitamin E, sardine has only 2.04mg.
  • Sardine has less saturated fat.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Sunflower oil vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
Sardine
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin EVitamin E +1913.7%
Contains more Vitamin KVitamin K +107.7%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +773.4%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +1094.1%
Contains more Poly. FatPolyunsaturated fat +607.1%
Contains less Sat. FatSaturated fat -88.2%

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 Sardine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin E 41.08mg 2.04mg 260%
Polyunsaturated fat 36.4g 5.148g 208%
Fats 100g 11.45g 136%
Monounsaturated fat 46.2g 3.869g 106%
Selenium 0µg 52.7µg 96%
Phosphorus 0mg 490mg 70%
Saturated fat 13g 1.528g 52%
Protein 0g 24.62g 49%
Cholesterol 0mg 142mg 47%
Calcium 0mg 382mg 38%
Iron 0mg 2.92mg 37%
Calories 884kcal 208kcal 34%
Vitamin B3 0mg 5.245mg 33%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Copper 0mg 0.186mg 21%
Vitamin B2 0mg 0.227mg 17%
Choline 75mg 14%
Sodium 0mg 307mg 13%
Vitamin B5 0mg 0.642mg 13%
Vitamin B6 0mg 0.167mg 13%
Potassium 0mg 397mg 12%
Zinc 0mg 1.31mg 12%
Magnesium 0mg 39mg 9%
Vitamin B1 0mg 0.08mg 7%
Manganese 0mg 0.108mg 5%
Vitamin A 0µg 32µg 4%
Folate 0µg 10µg 3%
Vitamin K 5.4µg 2.6µg 2%
Tryptophan 0mg 0.276mg 0%
Threonine 0mg 1.079mg 0%
Isoleucine 0mg 1.134mg 0%
Leucine 0mg 2.001mg 0%
Lysine 0mg 2.26mg 0%
Methionine 0mg 0.729mg 0%
Phenylalanine 0mg 0.961mg 0%
Valine 0mg 1.268mg 0%
Histidine 0mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
119%
Sardine
Minerals Daily Need Coverage Score
0%
Sunflower oil
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 307mg)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $5.5)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 11.472g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.