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Sunflower oil vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between sunflower oil and soybean raw

  • Sunflower oil has more vitamin E; however, soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, and potassium.
  • Sunflower oil covers your daily need for vitamin E, 268% more than soybean raw.
  • The glycemic index of soybean raw is higher.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and Soybeans, mature seeds, raw.

Infographic

Sunflower oil vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +4732.9%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +770.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +401.5%
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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +949%
Contains more Poly. FatPolyunsaturated fat +223.4%
Contains less Sat. FatSaturated fat -77.8%

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Soybean raw DV% diff.
Vitamin E 41.08mg 0.85mg 268%
Iron 0mg 15.7mg 196%
Copper 0mg 1.658mg 184%
Polyunsaturated fat 36.4g 11.255g 168%
Fats 100g 19.94g 123%
Manganese 0mg 2.517mg 109%
Monounsaturated fat 46.2g 4.404g 104%
Phosphorus 0mg 704mg 101%
Folate 0µg 375µg 94%
Vitamin B1 0mg 0.874mg 73%
Protein 0g 36.49g 73%
Vitamin B2 0mg 0.87mg 67%
Magnesium 0mg 280mg 67%
Potassium 0mg 1797mg 53%
Saturated fat 13g 2.884g 46%
Zinc 0mg 4.89mg 44%
Fiber 0g 9.3g 37%
Vitamin K 5.4µg 47µg 35%
Selenium 0µg 17.8µg 32%
Vitamin B6 0mg 0.377mg 29%
Calcium 0mg 277mg 28%
Calories 884kcal 446kcal 22%
Choline 115.9mg 21%
Vitamin B5 0mg 0.793mg 16%
Vitamin B3 0mg 1.623mg 10%
Carbs 0g 30.16g 10%
Vitamin C 0mg 6mg 7%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.591mg 0%
Threonine 0mg 1.766mg 0%
Isoleucine 0mg 1.971mg 0%
Leucine 0mg 3.309mg 0%
Lysine 0mg 2.706mg 0%
Methionine 0mg 0.547mg 0%
Phenylalanine 0mg 2.122mg 0%
Valine 0mg 2.029mg 0%
Histidine 0mg 1.097mg 0%

Which food is preferable for your diet?

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

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
83%
Soybean raw
Minerals Daily Need Coverage Score
0%
Sunflower oil
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.9)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 10.116g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw 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
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.