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Sunflower oil vs. Honey — In-Depth Nutrition Comparison

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Differences between sunflower oil and honey

  • Sunflower oil has more vitamin E, monounsaturated fat, and polyunsaturated fat, while honey has more iron.
  • Sunflower oil's daily need coverage for vitamin E is 274% higher.
  • Sunflower oil has a lower glycemic index. The glycemic index of sunflower oil is 0, while the glycemic index of honey is 61.

The food types used in this comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Honey.

Infographic

Sunflower oil vs Honey 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%
Honey
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
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%
Honey
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~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
Honey
4
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more FatsFats +∞%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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 Honey
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 Honey DV% diff.
Vitamin E 41.08mg 0mg 274%
Polyunsaturated fat 36.4g 0g 243%
Fats 100g 0g 154%
Monounsaturated fat 46.2g 0g 116%
Saturated fat 13g 0g 59%
Fructose 40.94g 51%
Calories 884kcal 304kcal 29%
Carbs 0g 82.4g 27%
Vitamin K 5.4µg 0µg 5%
Iron 0mg 0.42mg 5%
Copper 0mg 0.036mg 4%
Manganese 0mg 0.08mg 3%
Vitamin B2 0mg 0.038mg 3%
Zinc 0mg 0.22mg 2%
Potassium 0mg 52mg 2%
Vitamin B6 0mg 0.024mg 2%
Vitamin B5 0mg 0.068mg 1%
Vitamin C 0mg 0.5mg 1%
Phosphorus 0mg 4mg 1%
Folate 0µg 2µg 1%
Calcium 0mg 6mg 1%
Vitamin B3 0mg 0.121mg 1%
Selenium 0µg 0.8µg 1%
Fiber 0g 0.2g 1%
Protein 0g 0.3g 1%
Net carbs 0g 82.2g N/A
Magnesium 0mg 2mg 0%
Sugar 0g 82.12g N/A
Sodium 0mg 4mg 0%
Choline 2.2mg 0%
Tryptophan 0mg 0.004mg 0%
Threonine 0mg 0.004mg 0%
Isoleucine 0mg 0.008mg 0%
Leucine 0mg 0.01mg 0%
Lysine 0mg 0.008mg 0%
Methionine 0mg 0.001mg 0%
Phenylalanine 0mg 0.011mg 0%
Valine 0mg 0.009mg 0%
Histidine 0mg 0.001mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Honey
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
2%
Honey
Minerals Daily Need Coverage Score
0%
Sunflower oil
6%
Honey

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 82.12g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 13g)
Which food is richer in minerals?
Honey
Honey is relatively richer in minerals
Which food is richer in vitamins?
Honey
Honey 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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.