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

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Important differences between sunflower oil and spinach raw

  • Sunflower oil has more vitamin E; however, spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and potassium.
  • Spinach raw's daily need coverage for vitamin K is 398% more.
  • Sunflower oil has 206 times more saturated fat than spinach raw. Sunflower oil has 13g of saturated fat, while spinach raw has 0.063g.
  • Spinach raw has a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Spinach, raw.

Infographic

Sunflower oil vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +1923.6%
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 +8842.6%
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +25541%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +461900%
Contains more Poly. FatPolyunsaturated fat +21960.6%
Contains less Sat. FatSaturated fat -99.5%

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 Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat 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 Spinach raw DV% diff.
Vitamin K 5.4µg 482.9µg 398%
Vitamin E 41.08mg 2.03mg 260%
Polyunsaturated fat 36.4g 0.165g 242%
Fats 100g 0.39g 153%
Monounsaturated fat 46.2g 0.01g 115%
Saturated fat 13g 0.063g 59%
Vitamin A 0µg 469µg 52%
Folate 0µg 194µg 49%
Calories 884kcal 23kcal 43%
Manganese 0mg 0.897mg 39%
Iron 0mg 2.71mg 34%
Vitamin C 0mg 28.1mg 31%
Magnesium 0mg 79mg 19%
Potassium 0mg 558mg 16%
Vitamin B2 0mg 0.189mg 15%
Vitamin B6 0mg 0.195mg 15%
Copper 0mg 0.13mg 14%
Calcium 0mg 99mg 10%
Fiber 0g 2.2g 9%
Vitamin B1 0mg 0.078mg 7%
Phosphorus 0mg 49mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0mg 0.724mg 5%
Zinc 0mg 0.53mg 5%
Choline 19.3mg 4%
Sodium 0mg 79mg 3%
Selenium 0µg 1µg 2%
Carbs 0g 3.63g 1%
Vitamin B5 0mg 0.065mg 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0mg 0.039mg 0%
Threonine 0mg 0.122mg 0%
Isoleucine 0mg 0.147mg 0%
Leucine 0mg 0.223mg 0%
Lysine 0mg 0.174mg 0%
Methionine 0mg 0.053mg 0%
Phenylalanine 0mg 0.129mg 0%
Valine 0mg 0.161mg 0%
Histidine 0mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Spinach 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
137%
Spinach raw
Minerals Daily Need Coverage Score
0%
Sunflower oil
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 12.937g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.