Sunflower oil vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between sunflower oil and quinoa
- Sunflower oil has more vitamin E; however, quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, folate, and zinc.
- Sunflower oil's daily need coverage for vitamin E is 270% more.
- Sunflower oil has 56 times more saturated fat than quinoa. Sunflower oil has 13g of saturated fat, while quinoa has 0.231g.
- Quinoa has a higher glycemic index than sunflower oil.
The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Quinoa, cooked.
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 | +6420.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 41.08mg | 0.63mg | 270% |
| Polyunsaturated fat | 36.4g | 1.078g | 235% |
| Fats | 100g | 1.92g | 151% |
| Monounsaturated fat | 46.2g | 0.528g | 114% |
| Saturated fat | 13g | 0.231g | 58% |
| Calories | 884kcal | 120kcal | 38% |
| Manganese | 0mg | 0.631mg | 27% |
| Phosphorus | 0mg | 152mg | 22% |
| Copper | 0mg | 0.192mg | 21% |
| Iron | 0mg | 1.49mg | 19% |
| Magnesium | 0mg | 64mg | 15% |
| Folate | 0µg | 42µg | 11% |
| Fiber | 0g | 2.8g | 11% |
| Zinc | 0mg | 1.09mg | 10% |
| Vitamin B6 | 0mg | 0.123mg | 9% |
| Protein | 0g | 4.4g | 9% |
| Vitamin B1 | 0mg | 0.107mg | 9% |
| Vitamin B2 | 0mg | 0.11mg | 8% |
| Starch | 17.63g | 7% | |
| Carbs | 0g | 21.3g | 7% |
| Selenium | 0µg | 2.8µg | 5% |
| Vitamin K | 5.4µg | 0µg | 5% |
| Potassium | 0mg | 172mg | 5% |
| Choline | 23mg | 4% | |
| Vitamin B3 | 0mg | 0.412mg | 3% |
| Calcium | 0mg | 17mg | 2% |
| Net carbs | 0g | 18.5g | N/A |
| Sugar | 0g | 0.87g | N/A |
| Sodium | 0mg | 7mg | 0% |
| Tryptophan | 0mg | 0.052mg | 0% |
| Threonine | 0mg | 0.131mg | 0% |
| Isoleucine | 0mg | 0.157mg | 0% |
| Leucine | 0mg | 0.261mg | 0% |
| Lysine | 0mg | 0.239mg | 0% |
| Methionine | 0mg | 0.096mg | 0% |
| Phenylalanine | 0mg | 0.185mg | 0% |
| Valine | 0mg | 0.185mg | 0% |
| Histidine | 0mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | 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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more FatsFats | +5108.3% |
| 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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +8650% |
| Contains more Poly. FatPolyunsaturated fat | +3276.6% |
| Contains less Sat. FatSaturated fat | -98.2% |
