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  6. Sunflower oil vs. Zucchini

Sunflower oil vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Sunflower oil and Zucchini

  • Sunflower oil has more Vitamin E , however, Zucchini has more Vitamin C, Vitamin B6, Manganese, Potassium, Vitamin B2, Folate, Copper, and Phosphorus.
  • Sunflower oil's daily need coverage for Vitamin E is 273% more.
  • Sunflower oil has 155 times more Saturated Fat than Zucchini. Sunflower oil has 13g of Saturated Fat, while Zucchini has 0.084g.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Squash, summer, zucchini, includes skin, raw.

Infographic

Sunflower oil vs Zucchini 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
Zucchini
Zucchini
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%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 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
Zucchini
Zucchini
Contains more Vitamin E +34133.3%
Contains more Vitamin K +25.6%
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%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +34133.3%
Contains more Vitamin K +25.6%
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
Zucchini
Zucchini
Contains more Fats +31150%
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Fats +31150%
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
Zucchini
Zucchini
Contains more Monounsaturated Fat +419900%
Contains more Polyunsaturated fat +39900%
Contains less Saturated Fat -99.4%
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +419900%
Contains more Polyunsaturated fat +39900%
Contains less Saturated Fat -99.4%

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 Zucchini
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 Zucchini Opinion
Net carbs 0g 2.11g Zucchini
Protein 0g 1.21g Zucchini
Fats 100g 0.32g Sunflower oil
Carbs 0g 3.11g Zucchini
Calories 884kcal 17kcal Sunflower oil
Fructose 1.38g Zucchini
Sugar 0g 2.5g Sunflower oil
Fiber 0g 1g Zucchini
Calcium 0mg 16mg Zucchini
Iron 0mg 0.37mg Zucchini
Magnesium 0mg 18mg Zucchini
Phosphorus 0mg 38mg Zucchini
Potassium 0mg 261mg Zucchini
Sodium 0mg 8mg Sunflower oil
Zinc 0mg 0.32mg Zucchini
Copper 0mg 0.053mg Zucchini
Manganese 0mg 0.177mg Zucchini
Selenium 0µg 0.2µg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 41.08mg 0.12mg Sunflower oil
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0mg 0.045mg Zucchini
Vitamin B2 0mg 0.094mg Zucchini
Vitamin B3 0mg 0.451mg Zucchini
Vitamin B5 0mg 0.204mg Zucchini
Vitamin B6 0mg 0.163mg Zucchini
Folate 0µg 24µg Zucchini
Vitamin K 5.4µg 4.3µg Sunflower oil
Tryptophan 0mg 0.01mg Zucchini
Threonine 0mg 0.029mg Zucchini
Isoleucine 0mg 0.044mg Zucchini
Leucine 0mg 0.071mg Zucchini
Lysine 0mg 0.067mg Zucchini
Methionine 0mg 0.018mg Zucchini
Phenylalanine 0mg 0.043mg Zucchini
Valine 0mg 0.054mg Zucchini
Histidine 0mg 0.026mg Zucchini
Saturated Fat 13g 0.084g Zucchini
Monounsaturated Fat 46.2g 0.011g Sunflower oil
Polyunsaturated fat 36.4g 0.091g Sunflower oil
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
0%
Sunflower oil
12%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 12.916g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.1)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.