Sunflower oil vs. Sunflower seeds — In-Depth Nutrition Comparison
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Differences between sunflower oil and sunflower seeds
- Sunflower oil contains less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
- Sunflower seeds' daily need coverage for copper is 200% higher.
- Sunflower oil has a lower glycemic index. The glycemic index of sunflower oil is 0, while the glycemic index of sunflower seeds is 20.
The food types used in this comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Seeds, sunflower seed kernels, dried.
Infographic
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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.
| 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.
| Contains more Vitamin EVitamin E | +16.8% |
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more FatsFats | +94.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13 g
Monounsaturated fat:
Mono. Fat
46.2 g
Polyunsaturated fat:
Poly. Fat
36.4 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +149.4% |
| Contains more Poly. FatPolyunsaturated fat | +57.3% |
| Contains less Sat. FatSaturated fat | -65.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0mg | 1.8mg | 200% |
| Vitamin B1 | 0mg | 1.48mg | 123% |
| Vitamin B6 | 0mg | 1.345mg | 103% |
| Selenium | 0µg | 53µg | 96% |
| Phosphorus | 0mg | 660mg | 94% |
| Polyunsaturated fat | 36.4g | 23.137g | 88% |
| Manganese | 0mg | 1.95mg | 85% |
| Magnesium | 0mg | 325mg | 77% |
| Fats | 100g | 51.46g | 75% |
| Monounsaturated fat | 46.2g | 18.528g | 69% |
| Iron | 0mg | 5.25mg | 66% |
| Folate | 0µg | 227µg | 57% |
| Vitamin B3 | 0mg | 8.335mg | 52% |
| Zinc | 0mg | 5mg | 45% |
| Protein | 0g | 20.78g | 42% |
| Vitamin E | 41.08mg | 35.17mg | 39% |
| Saturated fat | 13g | 4.455g | 39% |
| Fiber | 0g | 8.6g | 34% |
| Vitamin B2 | 0mg | 0.355mg | 27% |
| Vitamin B5 | 0mg | 1.13mg | 23% |
| Potassium | 0mg | 645mg | 19% |
| Calories | 884kcal | 584kcal | 15% |
| Choline | 55.1mg | 10% | |
| Calcium | 0mg | 78mg | 8% |
| Carbs | 0g | 20g | 7% |
| Vitamin K | 5.4µg | 0µg | 5% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 0g | 11.4g | N/A |
| Sugar | 0g | 2.62g | N/A |
| Sodium | 0mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0mg | 0.348mg | 0% |
| Threonine | 0mg | 0.928mg | 0% |
| Isoleucine | 0mg | 1.139mg | 0% |
| Leucine | 0mg | 1.659mg | 0% |
| Lysine | 0mg | 0.937mg | 0% |
| Methionine | 0mg | 0.494mg | 0% |
| Phenylalanine | 0mg | 1.169mg | 0% |
| Valine | 0mg | 1.315mg | 0% |
| Histidine | 0mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
0%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 8.545g)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Sunflower oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Sunflower oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower oil is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)