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Sunflower oil vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between sunflower oil and groat

  • Sunflower oil has less copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, and vitamin B5 than groat.
  • Groat covers your daily need for copper, 122% more than sunflower oil.
  • Sunflower oil has 18 times more saturated fat than groat. While sunflower oil has 13g of saturated fat, groat has only 0.741g.
  • The glycemic index of groat is higher.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and Buckwheat.

Infographic

Sunflower oil vs Groat 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%
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +2841.2%
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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +4342.3%
Contains more Poly. FatPolyunsaturated fat +3403.4%
Contains less Sat. FatSaturated fat -94.3%

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 Groat
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Groat DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 36.4g 1.039g 236%
Fats 100g 3.4g 149%
Copper 0mg 1.1mg 122%
Monounsaturated fat 46.2g 1.04g 113%
Manganese 0mg 1.3mg 57%
Saturated fat 13g 0.741g 56%
Magnesium 0mg 231mg 55%
Phosphorus 0mg 347mg 50%
Vitamin B3 0mg 7.02mg 44%
Fiber 0g 10g 40%
Vitamin B2 0mg 0.425mg 33%
Iron 0mg 2.2mg 28%
Protein 0g 13.25g 27%
Calories 884kcal 343kcal 27%
Vitamin B5 0mg 1.233mg 25%
Carbs 0g 71.5g 24%
Zinc 0mg 2.4mg 22%
Vitamin B6 0mg 0.21mg 16%
Selenium 0µg 8.3µg 15%
Potassium 0mg 460mg 14%
Vitamin B1 0mg 0.101mg 8%
Folate 0µg 30µg 8%
Vitamin K 5.4µg 5%
Calcium 0mg 18mg 2%
Net carbs 0g 61.5g N/A
Sodium 0mg 1mg 0%
Tryptophan 0mg 0.192mg 0%
Threonine 0mg 0.506mg 0%
Isoleucine 0mg 0.498mg 0%
Leucine 0mg 0.832mg 0%
Lysine 0mg 0.672mg 0%
Methionine 0mg 0.172mg 0%
Phenylalanine 0mg 0.52mg 0%
Valine 0mg 0.678mg 0%
Histidine 0mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Groat
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
31%
Groat
Minerals Daily Need Coverage Score
0%
Sunflower oil
109%
Groat

Comparison summary

Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 54)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.1)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 12.259g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat 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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.