Sunflower oil vs. Mustard oil — Health Impact and Nutrition Comparison

Introduction

The seeds of the Helianthus annuus plant are pressed to produce sunflower oil.

Mustard oil is made from the seeds of the mustard plant, whereas mustard essential oil is obtained by grinding the seeds, blending them with water, and then steam distilling them. The difference between them will be discussed in this article.

Taste, Use, and Cooking 

Mustard oil is typically yellow to dark brown with an intense aroma and a robust and spicy flavor. It may appear cloudy or opaque due to natural compounds called glucosinolates, which can settle to the bottom of the bottle. On the other hand, sunflower oil is pale yellow and has a mild, neutral flavor. It is typically straightforward and transparent, although some varieties may have a slightly golden hue. These oils can be used in the kitchen, skin, hair products, perfumes, candles, paint, lubricants, biofuels, and detergents.

Most of the fats in pure mustard oil are monounsaturated, which are more heat-resistant than polyunsaturated fats and have a high smoke point. Sunflower oil also has a high smoke point—the temperature at which it begins to smoke and degrade—it is frequently used in high-heat cooking. According to research, compared to other oils, sunflower oil releases the highest amounts of harmful aldehyde fumes when heated to a high temperature for an extended length of time.

Varieties

Mustard essential oil, also known as volatile mustard oil, is safe to use in food or as a flavoring. Although pure mustard oil is not permitted as a vegetable oil in the United States, Canada, or Europe, it is frequently used topically as a massage oil, skin serum, and hair treatment. Sunflower oil varieties are high-oleic, mid-oleic (NuSun), and linoleic.

Nutrition

As vegetable oils are fats derived from seeds or plants, mustard and sunflower oils naturally have the same nutritional profile as other oils. The nutritional values of sunflower oil and mustard oil are presented in this article.

Macronutrients and Calories

Both oils have no protein or carbohydrates and are composed entirely of fat. They also have no water or other macronutrients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sunflower oil

0

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Mustard oil

0

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

~equal in Protein ~0g

~equal in Fats ~100g

~equal in Carbs ~0g

~equal in Water ~0g

~equal in Other ~0g

Calories 

Both mustard oil and sunflower oil have the same calories, 884 kcal per 100 g.

 Fats

Mustard oil has a lower proportion of saturated fat (by 10.9%) and a higher proportion of monounsaturated fat (by 28.1%) compared to sunflower oil. 

On the other hand, sunflower oil has a higher proportion of polyunsaturated fat (71%) than mustard oil. It's worth noting that the type of fat present in each oil may have different health implications, and a balanced intake of different kinds of fat is recommended for overall health.

Sunflower oil that has been partially hydrogenated has 13% saturated fat, 36.4% polyunsaturated fat, and 46.2% monounsaturated fat. In comparison, 83.7% of the fatty acids in high-oleic sunflower oil are monounsaturated.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sunflower oil

1

Saturated Fat: Sat. Fat 13 g

Monounsaturated Fat: Mono. Fat 46.2 g

Polyunsaturated fat: Poly. Fat 36.4 g

Mustard oil

2

Saturated Fat: Sat. Fat 11.582 g

Monounsaturated Fat: Mono. Fat 59.187 g

Polyunsaturated fat: Poly. Fat 21.23 g

Contains more Poly. FatPolyunsaturated fat

+71.5%

Contains less Sat. FatSaturated Fat	-10.9%
Contains more Mono. FatMonounsaturated Fat	+28.1%

Vitamins

Sunflower oil is richer in vitamin E (822%) and vitamin K (14%), compared to mustard oil, which has vitamin E in the form of α-tocopherols(1). 

However, both oils do not contain significant amounts of other vitamins. It's important to note that oils are not a primary source of vitamins, and a balanced diet consisting of various nutrient-dense foods is recommended for meeting daily vitamin requirements.

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.

Sunflower oil

2

Mustard oil

0

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~mg

Minerals 

Minerals are not found primarily in oils. 

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.

Sunflower oil

0

Mustard oil

0

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

Weight Loss and Diets 

Although they have a lot of calories, mustard oil and sunflower oil can still be used in some diets. Sunflower oil is a popular choice for cooking and is suitable for many diets, such as keto, DASH, Mediterranean, vegan, vegetarian, pescatarian, and low-carb diets, like mustard oil. However, it is not recommended for diets that restrict fat intake, such as the Dukan diet or low-fat, low-calorie diets. Additionally, unlike mustard oil, sunflower oil is not known for its anti-inflammatory properties (2).  

Health Impact

Both oils have health benefits and risks. It's important to consume both oils in moderation as part of a balanced diet and to consider individual health factors and nutritional needs when choosing which oil to use.

Cardiovascular Health

Mustard oil has been shown to have cardiovascular benefits due to its high content of monounsaturated and polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids (3). 

These fatty acids can help lower LDL, or "bad" cholesterol levels, reduce inflammation, and decrease the risk of heart disease (4). However, it also contains erucic acid, which, in high doses, has been linked to heart problems, so it's essential to consume mustard oil in moderation (5). 

On the other hand, sunflower oil is rich in polyunsaturated fatty acids, including omega-6 fatty acids (6). While omega-6 fatty acids are essential to health, excessive intake can lead to inflammation and increase the risk of chronic diseases, including cardiovascular disease (7).  

It's essential to consider individual health factors and nutritional needs when choosing which oil to use. 

Diabetes 

Mustard and sunflower oils have been studied for their potential impact on diabetes. Some studies have suggested that consuming mustard oil may improve blood sugar control and insulin sensitivity in people with type 2 diabetes (8). This may be due to compounds in mustard oil, such as alpha-linolenic acid, which have been shown to have beneficial effects on blood sugar levels (9). Erucic acid-rich yellow mustard oil may have the potential as a dietary supplement for people with type 2 diabetes. However, more research is needed to confirm these findings and determine the optimal dosage and duration of supplementation (10).

Similarly, sunflower oil may improve insulin sensitivity and blood sugar control in people with type 2 diabetes. This may be due to compounds in sunflower oil, such as polyunsaturated fatty acids and vitamin E, which have been shown to benefit blood sugar levels (11). 

Cancer 

Studies suggest that high consumption of omega-6 polyunsaturated fatty acids (PUFAs) found in sunflower oil may be associated with increased cancer risk. Still, a direct causal relationship has not been established (12). Heating sunflower oil to high temperatures can produce toxic compounds called aldehydes, which are linked to cancer and other health problems. Still, the effects of consuming unheated sunflower oil have not been investigated (13). In contrast to sunflower oil, some studies have suggested that mustard oil may have a health advantage by lowering cancer risk. However, it is crucial to emphasize that the evidence is still limited and not conclusive. According to certain studies, mustard oil includes chemicals such as allyl isothiocyanate, which has been demonstrated in laboratory trials to have anti-cancer potential (14). 

Author name: Erna Harutyunyan

Education: General Medicine at YSMU

Last updated: May 11, 2023

Medically reviewed by Igor Bussel