Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower oil vs. True morels — In-Depth Nutrition Comparison

Compare

A recap on differences between sunflower oil and true morels

  • Sunflower oil has less iron, copper, phosphorus, manganese, zinc, vitamin B2, vitamin B3, potassium, and fiber.
  • True morels cover your daily iron needs 152% more than sunflower oil.
  • True morels contain 200 times less saturated fat than sunflower oil. Sunflower oil contains 13g of saturated fat, while true morels contain 0.065g.
  • The glycemic index of true morels is higher.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Mushrooms, morel, raw.

Infographic

Sunflower oil vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 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 ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg
~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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more FatsFats +17443.9%
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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +88746.2%
Contains more Poly. FatPolyunsaturated fat +8306.5%
Contains less Sat. FatSaturated fat -99.5%

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 True morels
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil True morels DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 36.4g 0.433g 240%
Fats 100g 0.57g 153%
Iron 0mg 12.18mg 152%
Monounsaturated fat 46.2g 0.052g 115%
Copper 0mg 0.625mg 69%
Saturated fat 13g 0.065g 59%
Calories 884kcal 31kcal 43%
Phosphorus 0mg 194mg 28%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0mg 0.587mg 26%
Zinc 0mg 2.03mg 18%
Vitamin B2 0mg 0.205mg 16%
Vitamin B3 0mg 2.252mg 14%
Potassium 0mg 411mg 12%
Fiber 0g 2.8g 11%
Vitamin B6 0mg 0.136mg 10%
Vitamin B5 0mg 0.44mg 9%
Vitamin B1 0mg 0.069mg 6%
Protein 0g 3.12g 6%
Magnesium 0mg 19mg 5%
Vitamin K 5.4µg 5%
Calcium 0mg 43mg 4%
Selenium 0µg 2.2µg 4%
Folate 0µg 9µg 2%
Carbs 0g 5.1g 2%
Sodium 0mg 21mg 1%
Net carbs 0g 2.3g N/A
Sugar 0g 0.6g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
19%
True morels
Minerals Daily Need Coverage Score
0%
Sunflower oil
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 12.935g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.9)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.