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  6. Sunflower oil vs. Summer squash

Sunflower oil vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Sunflower oil and Summer squash?

  • Sunflower oil is richer in Vitamin E , yet Summer squash is richer in Vitamin C, Vitamin B6, Vitamin B2, Potassium, Manganese, Folate, Copper, and Phosphorus.
  • Sunflower oil's daily need coverage for Vitamin E is 273% higher.
  • Sunflower oil has 295 times more Saturated Fat than Summer squash. Sunflower oil has 13g of Saturated Fat, while Summer squash has 0.044g.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Squash, summer, all varieties, raw types in this comparison.

Infographic

Sunflower oil vs Summer squash 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.
Sunflower oil
Sunflower oil
1
:
9
Summer squash
Summer squash
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Sunflower oil
Sunflower oil
2
:
9
Summer squash
Summer squash
Contains more Vitamin E +34133.3%
Contains more Vitamin K +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +34133.3%
Contains more Vitamin K +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower oil
Sunflower oil
1
:
4
Summer squash
Summer squash
Contains more Fats +55455.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Fats +55455.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower oil
Sunflower oil
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +288650%
Contains more Polyunsaturated fat +40798.9%
Contains less Saturated Fat -99.7%
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +288650%
Contains more Polyunsaturated fat +40798.9%
Contains less Saturated Fat -99.7%

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 Summer squash
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 Summer squash Opinion
Net carbs 0g 2.25g Summer squash
Protein 0g 1.21g Summer squash
Fats 100g 0.18g Sunflower oil
Carbs 0g 3.35g Summer squash
Calories 884kcal 16kcal Sunflower oil
Fructose 0.95g Summer squash
Sugar 0g 2.2g Sunflower oil
Fiber 0g 1.1g Summer squash
Calcium 0mg 15mg Summer squash
Iron 0mg 0.35mg Summer squash
Magnesium 0mg 17mg Summer squash
Phosphorus 0mg 38mg Summer squash
Potassium 0mg 262mg Summer squash
Sodium 0mg 2mg Sunflower oil
Zinc 0mg 0.29mg Summer squash
Copper 0mg 0.051mg Summer squash
Manganese 0mg 0.175mg Summer squash
Selenium 0µg 0.2µg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 41.08mg 0.12mg Sunflower oil
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0mg 0.048mg Summer squash
Vitamin B2 0mg 0.142mg Summer squash
Vitamin B3 0mg 0.487mg Summer squash
Vitamin B5 0mg 0.155mg Summer squash
Vitamin B6 0mg 0.218mg Summer squash
Folate 0µg 29µg Summer squash
Vitamin K 5.4µg 3µg Sunflower oil
Tryptophan 0mg 0.011mg Summer squash
Threonine 0mg 0.028mg Summer squash
Isoleucine 0mg 0.042mg Summer squash
Leucine 0mg 0.069mg Summer squash
Lysine 0mg 0.065mg Summer squash
Methionine 0mg 0.017mg Summer squash
Phenylalanine 0mg 0.041mg Summer squash
Valine 0mg 0.053mg Summer squash
Histidine 0mg 0.025mg Summer squash
Saturated Fat 13g 0.044g Summer squash
Monounsaturated Fat 46.2g 0.016g Sunflower oil
Polyunsaturated fat 36.4g 0.089g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Sunflower oil
18%
Summer squash
Minerals Daily Need Coverage Score
0%
Sunflower oil
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.2g)
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 - 13)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 12.956g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.5)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.