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Sunflower oil vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between sunflower oil and yam?

  • Sunflower oil is richer in vitamin E, yet yam is richer in potassium, vitamin B6, copper, vitamin C, manganese, fiber, vitamin B1, and phosphorus.
  • Sunflower oil's daily need coverage for vitamin E is 272% higher.
  • Sunflower oil has 351 times more saturated fat than yam. Sunflower oil has 13g of saturated fat, while yam has 0.037g.
  • Sunflower oil has a lower glycemic index than yam.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Yam, raw types in this comparison.

Infographic

Sunflower oil vs Yam 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%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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%
Yam
Yam
9
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +11637.1%
Contains more Vitamin KVitamin K +134.8%
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 +∞%
~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
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +58723.5%
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +769900%
Contains more Poly. FatPolyunsaturated fat +47794.7%
Contains less Sat. FatSaturated 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 Yam
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Yam DV% diff.
Vitamin E 41.08mg 0.35mg 272%
Polyunsaturated fat 36.4g 0.076g 242%
Fats 100g 0.17g 154%
Monounsaturated fat 46.2g 0.006g 115%
Saturated fat 13g 0.037g 59%
Calories 884kcal 118kcal 38%
Potassium 0mg 816mg 24%
Vitamin B6 0mg 0.293mg 23%
Copper 0mg 0.178mg 20%
Vitamin C 0mg 17.1mg 19%
Manganese 0mg 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin B1 0mg 0.112mg 9%
Carbs 0g 27.88g 9%
Phosphorus 0mg 55mg 8%
Iron 0mg 0.54mg 7%
Folate 0µg 23µg 6%
Vitamin B5 0mg 0.314mg 6%
Magnesium 0mg 21mg 5%
Choline 16.5mg 3%
Protein 0g 1.53g 3%
Vitamin K 5.4µg 2.3µg 3%
Vitamin B3 0mg 0.552mg 3%
Zinc 0mg 0.24mg 2%
Calcium 0mg 17mg 2%
Vitamin B2 0mg 0.032mg 2%
Selenium 0µg 0.7µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Sodium 0mg 9mg 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.054mg 0%
Isoleucine 0mg 0.052mg 0%
Leucine 0mg 0.096mg 0%
Lysine 0mg 0.059mg 0%
Methionine 0mg 0.021mg 0%
Phenylalanine 0mg 0.071mg 0%
Valine 0mg 0.062mg 0%
Histidine 0mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Yam
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
18%
Yam
Minerals Daily Need Coverage Score
0%
Sunflower oil
26%
Yam

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 12.963g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.