Sunflower oil vs. Mixed nuts — In-Depth Nutrition Comparison
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Important differences between sunflower oil and mixed nuts
- Sunflower oil has more vitamin E; however, mixed nuts have more copper, manganese, phosphorus, selenium, magnesium, vitamin B3, iron, zinc, and fiber.
- Sunflower oil's daily need coverage for vitamin E is 222% more.
- Mixed nuts have a higher glycemic index than sunflower oil.
The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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 | +425.3% |
| Contains more Vitamin CVitamin C | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more FatsFats | +85.4% |
| 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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains more Mono. FatMonounsaturated fat | +62.2% |
| Contains more Poly. FatPolyunsaturated fat | +149.1% |
| Contains less Sat. FatSaturated fat | -33% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 41.08mg | 7.82mg | 222% |
| Polyunsaturated fat | 36.4g | 14.612g | 145% |
| Copper | 0mg | 0.907mg | 101% |
| Manganese | 0mg | 2.04mg | 89% |
| Fats | 100g | 53.95g | 71% |
| Phosphorus | 0mg | 456mg | 65% |
| Selenium | 0µg | 33.9µg | 62% |
| Magnesium | 0mg | 229mg | 55% |
| Vitamin B3 | 0mg | 7.709mg | 48% |
| Monounsaturated fat | 46.2g | 28.488g | 44% |
| Protein | 0g | 20.04g | 40% |
| Iron | 0mg | 2.61mg | 33% |
| Zinc | 0mg | 3.36mg | 31% |
| Fiber | 0g | 7g | 28% |
| Vitamin B6 | 0mg | 0.352mg | 27% |
| Vitamin B5 | 0mg | 1.14mg | 23% |
| Folate | 0µg | 83µg | 21% |
| Potassium | 0mg | 632mg | 19% |
| Saturated fat | 13g | 8.711g | 19% |
| Vitamin B1 | 0mg | 0.189mg | 16% |
| Vitamin B2 | 0mg | 0.196mg | 15% |
| Calories | 884kcal | 607kcal | 14% |
| Calcium | 0mg | 117mg | 12% |
| Choline | 52mg | 9% | |
| Carbs | 0g | 21.05g | 7% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 0g | 14.05g | N/A |
| Sugar | 0g | 4.15g | N/A |
| Sodium | 0mg | 5mg | 0% |
| Vitamin K | 5.4µg | 5.7µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0mg | 0.22mg | 0% |
| Threonine | 0mg | 0.703mg | 0% |
| Isoleucine | 0mg | 0.826mg | 0% |
| Leucine | 0mg | 1.656mg | 0% |
| Lysine | 0mg | 0.782mg | 0% |
| Methionine | 0mg | 0.283mg | 0% |
| Phenylalanine | 0mg | 1.182mg | 0% |
| Valine | 0mg | 1.001mg | 0% |
| Histidine | 0mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
0%
139%
Comparison summary
Which food is lower in Sugar?
Sunflower oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Sunflower oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Sunflower oil is lower in glycemic index (difference - 24)
Which food is cheaper?
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Mixed nuts is lower in Saturated fat (difference - 4.289g)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)