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  6. Sunflower oil vs. Corn raw

Sunflower oil vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between sunflower oil and corn raw

  • Sunflower oil has more vitamin E; however, corn raw has more vitamin B5, vitamin B1, phosphorus, vitamin B3, folate, magnesium, fiber, and potassium.
  • Sunflower oil's daily need coverage for vitamin E is 273% more.
  • Sunflower oil has 40 times more saturated fat than corn raw. Sunflower oil has 13g of saturated fat, while corn raw has 0.325g.
  • Corn raw has a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Corn, sweet, yellow, raw.

Infographic

Sunflower oil vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +58585.7%
Contains more Vitamin KVitamin K +1700%
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 Corn raw DV% diff.
Vitamin E 41.08mg 0.07mg 273%
Polyunsaturated fat 36.4g 0.487g 239%
Fats 100g 1.35g 152%
Monounsaturated fat 46.2g 0.432g 114%
Saturated fat 13g 0.325g 58%
Calories 884kcal 86kcal 40%
Vitamin B5 0mg 0.717mg 14%
Vitamin B1 0mg 0.155mg 13%
Phosphorus 0mg 89mg 13%
Folate 0µg 42µg 11%
Vitamin B3 0mg 1.77mg 11%
Magnesium 0mg 37mg 9%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Potassium 0mg 270mg 8%
Iron 0mg 0.52mg 7%
Vitamin B6 0mg 0.093mg 7%
Manganese 0mg 0.163mg 7%
Protein 0g 3.27g 7%
Copper 0mg 0.054mg 6%
Carbs 0g 18.7g 6%
Choline 23mg 4%
Vitamin K 5.4µg 0.3µg 4%
Vitamin B2 0mg 0.055mg 4%
Zinc 0mg 0.46mg 4%
Fructose 1.94g 2%
Starch 5.7g 2%
Selenium 0µg 0.6µg 1%
Sodium 0mg 15mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 0g 16.7g N/A
Calcium 0mg 2mg 0%
Sugar 0g 6.26g N/A
Tryptophan 0mg 0.023mg 0%
Threonine 0mg 0.129mg 0%
Isoleucine 0mg 0.129mg 0%
Leucine 0mg 0.348mg 0%
Lysine 0mg 0.137mg 0%
Methionine 0mg 0.067mg 0%
Phenylalanine 0mg 0.15mg 0%
Valine 0mg 0.185mg 0%
Histidine 0mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more FatsFats +7307.4%
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +10594.4%
Contains more Poly. FatPolyunsaturated fat +7374.3%
Contains less Sat. FatSaturated fat -97.5%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.