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Sunflower oil vs. Omelette — In-Depth Nutrition Comparison

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A recap on differences between sunflower oil and omelette

  • Sunflower oil has more vitamin E; however, omelette is higher in selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, iron, and vitamin A.
  • Sunflower oil covers your daily vitamin E needs 265% more than omelette.
  • Omelette contains 4 times less saturated fat than sunflower oil. Sunflower oil contains 13g of saturated fat, while omelette contains 3.319g.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Egg, whole, cooked, omelet.

Infographic

Sunflower oil vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin EVitamin E +3084.5%
Contains more Vitamin KVitamin K +20%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more FatsFats +757.6%
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +854%
Contains more Poly. FatPolyunsaturated fat +1242.2%
Contains less Sat. FatSaturated fat -74.5%

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Omelette DV% diff.
Vitamin E 41.08mg 1.29mg 265%
Polyunsaturated fat 36.4g 2.712g 225%
Fats 100g 11.66g 136%
Cholesterol 0mg 313mg 104%
Monounsaturated fat 46.2g 4.843g 103%
Selenium 0µg 25.8µg 47%
Choline 247.6mg 45%
Saturated fat 13g 3.319g 44%
Calories 884kcal 154kcal 37%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0mg 0.386mg 30%
Vitamin B5 0mg 1.289mg 26%
Phosphorus 0mg 167mg 24%
Protein 0g 10.57g 21%
Vitamin A 0µg 172µg 19%
Iron 0mg 1.48mg 19%
Vitamin B6 0mg 0.143mg 11%
Folate 0µg 39µg 10%
Zinc 0mg 1.09mg 10%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Sodium 0mg 155mg 7%
Copper 0mg 0.063mg 7%
Calcium 0mg 48mg 5%
Vitamin B1 0mg 0.034mg 3%
Magnesium 0mg 11mg 3%
Potassium 0mg 117mg 3%
Manganese 0mg 0.024mg 1%
Vitamin K 5.4µg 4.5µg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0mg 0.14mg 0%
Threonine 0mg 0.467mg 0%
Isoleucine 0mg 0.565mg 0%
Leucine 0mg 0.913mg 0%
Lysine 0mg 0.767mg 0%
Methionine 0mg 0.319mg 0%
Phenylalanine 0mg 0.572mg 0%
Valine 0mg 0.722mg 0%
Histidine 0mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

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

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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%
Sunflower oil
45%
Omelette
Minerals Daily Need Coverage Score
0%
Sunflower oil
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 155mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 9.681g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.5)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.