Sunflower oil vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between sunflower oil and mashed potato
- Sunflower oil is richer in vitamin E and monounsaturated fat, yet mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber.
- Daily need coverage for vitamin E for sunflower oil is 271% higher.
- Sunflower oil contains 64 times more monounsaturated fat than mashed potato. Sunflower oil contains 46.2g of monounsaturated fat, while mashed potato contains 0.72g.
- Mashed potato contains less saturated fat.
- Sunflower oil has a lower glycemic index than mashed potato.
Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Fast foods, potato, mashed.
Infographic
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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.
| 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.
| Contains more Vitamin EVitamin E | +9681% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 41.08mg | 0.42mg | 271% |
| Polyunsaturated fat | 36.4g | 1.342g | 234% |
| Fats | 100g | 2.82g | 150% |
| Monounsaturated fat | 46.2g | 0.72g | 114% |
| Saturated fat | 13g | 0.577g | 56% |
| Calories | 884kcal | 89kcal | 40% |
| Sodium | 0mg | 306mg | 13% |
| Vitamin B6 | 0mg | 0.12mg | 9% |
| Potassium | 0mg | 286mg | 8% |
| Phosphorus | 0mg | 59mg | 8% |
| Vitamin B3 | 0mg | 1.08mg | 7% |
| Fiber | 0g | 1.3g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Carbs | 0g | 14.65g | 5% |
| Iron | 0mg | 0.31mg | 4% |
| Magnesium | 0mg | 15mg | 4% |
| Copper | 0mg | 0.035mg | 4% |
| Manganese | 0mg | 0.098mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Protein | 0g | 1.65g | 3% |
| Choline | 13.4mg | 2% | |
| Folate | 0µg | 9µg | 2% |
| Calcium | 0mg | 18mg | 2% |
| Zinc | 0mg | 0.22mg | 2% |
| Selenium | 0µg | 0.8µg | 1% |
| Vitamin B2 | 0mg | 0.015mg | 1% |
| Vitamin B1 | 0mg | 0.015mg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Vitamin K | 5.4µg | 5.9µg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +3446.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13 g
Monounsaturated fat:
Mono. Fat
46.2 g
Polyunsaturated fat:
Poly. Fat
36.4 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +6316.7% |
| Contains more Poly. FatPolyunsaturated fat | +2612.4% |
| Contains less Sat. FatSaturated fat | -95.6% |
