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Sunflower oil vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between Sunflower oil and Salsa

  • Sunflower oil has less Iron, Vitamin B6, Copper, Potassium, Vitamin B3, and Fiber than Salsa.
  • Sunflower oil covers your daily need of Saturated Fat 65% more than Salsa.
  • Salsa has less Saturated Fat.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and USDA Commodity, salsa.

Infographic

Sunflower oil vs Salsa 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%
Salsa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 SeleniumSelenium +∞%
~equal in Manganese ~mg

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%
Salsa
7
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 13% 33% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~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
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more FatsFats +49900%
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
Salsa
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated Fat +288650%
Contains more Poly. FatPolyunsaturated fat +33918.7%
Contains less Sat. FatSaturated Fat -99.8%

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 Salsa
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Salsa Opinion
Calories 884kcal 36kcal Sunflower oil
Protein 0g 1.5g Salsa
Fats 100g 0.2g Sunflower oil
Vitamin C 0mg 4mg Salsa
Net carbs 0g 5.6g Salsa
Carbs 0g 7g Salsa
Magnesium 0mg 16mg Salsa
Calcium 0mg 12mg Salsa
Potassium 0mg 270mg Salsa
Iron 0mg 2.24mg Salsa
Fiber 0g 1.4g Salsa
Copper 0mg 0.096mg Salsa
Zinc 0mg 0.17mg Salsa
Phosphorus 0mg 30mg Salsa
Sodium 0mg 430mg Sunflower oil
Vitamin A 0IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 41.08mg Sunflower oil
Selenium 0µg 0.4µg Salsa
Vitamin B1 0mg 0.05mg Salsa
Vitamin B2 0mg 0.03mg Salsa
Vitamin B3 0mg 1.08mg Salsa
Vitamin B6 0mg 0.149mg Salsa
Vitamin K 5.4µg Sunflower oil
Folate 0µg 19µg Salsa
Saturated Fat 13g 0.029g Salsa
Monounsaturated Fat 46.2g 0.016g Sunflower oil
Polyunsaturated fat 36.4g 0.107g Sunflower oil

Which food is preferable for your diet?

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

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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
10%
Salsa
Minerals Daily Need Coverage Score
0%
Sunflower oil
23%
Salsa

Comparison summary

Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 430mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 12.971g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.5)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa
Salsa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.