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  6. Sunflower oil vs. Spaghetti

Sunflower oil vs. Spaghetti — In-Depth Nutrition Comparison

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What are the main differences between sunflower oil and spaghetti?

  • Sunflower oil is richer in vitamin E, yet spaghetti is richer in selenium, manganese, copper, phosphorus, fiber, and iron.
  • Sunflower oil's daily need coverage for vitamin E is 273% higher.
  • Sunflower oil has 74 times more saturated fat than spaghetti. Sunflower oil has 13g of saturated fat, while spaghetti has 0.176g.
  • Sunflower oil has a lower glycemic index than spaghetti.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Pasta, cooked, unenriched, without added salt types in this comparison.

Infographic

Sunflower oil vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +68366.7%
Contains more Vitamin KVitamin K +∞%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower oil Spaghetti DV% diff.
Vitamin E 41.08mg 0.06mg 273%
Polyunsaturated fat 36.4g 0.326g 240%
Fats 100g 0.93g 152%
Monounsaturated fat 46.2g 0.131g 115%
Saturated fat 13g 0.176g 58%
Selenium 0µg 26.4µg 48%
Calories 884kcal 158kcal 36%
Manganese 0mg 0.322mg 14%
Protein 0g 5.8g 12%
Copper 0mg 0.1mg 11%
Starch 26.01g 11%
Carbs 0g 30.86g 10%
Phosphorus 0mg 58mg 8%
Fiber 0g 1.8g 7%
Iron 0mg 0.5mg 6%
Zinc 0mg 0.51mg 5%
Vitamin K 5.4µg 0µg 5%
Magnesium 0mg 18mg 4%
Vitamin B6 0mg 0.049mg 4%
Vitamin B3 0mg 0.4mg 3%
Folate 0µg 7µg 2%
Vitamin B2 0mg 0.02mg 2%
Vitamin B5 0mg 0.112mg 2%
Vitamin B1 0mg 0.02mg 2%
Choline 6.4mg 1%
Potassium 0mg 44mg 1%
Calcium 0mg 7mg 1%
Net carbs 0g 29.06g N/A
Sugar 0g 0.56g N/A
Sodium 0mg 1mg 0%
Tryptophan 0mg 0.083mg 0%
Threonine 0mg 0.206mg 0%
Isoleucine 0mg 0.228mg 0%
Leucine 0mg 0.44mg 0%
Lysine 0mg 0.133mg 0%
Methionine 0mg 0.065mg 0%
Phenylalanine 0mg 0.297mg 0%
Valine 0mg 0.262mg 0%
Histidine 0mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +10652.7%
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +35167.2%
Contains more Poly. FatPolyunsaturated fat +11065.6%
Contains less Sat. FatSaturated fat -98.6%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.