Sunflower seeds vs. Canola oil — In-Depth Nutrition Comparison
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How are sunflower seeds and canola oil different?
- Sunflower seeds are richer in copper, vitamin B1, vitamin E, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron, while canola oil is higher in vitamin K.
- Sunflower seeds cover your daily need for copper, 200% more than canola oil.
- Sunflower seeds have a higher glycemic index (20) than canola oil (0).
Seeds, sunflower seed kernels, dried and Oil, canola types were used in this article.
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 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 | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +101.4% |
| 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 | +∞% |
| Contains more CholineCholine | +27450% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +94.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +241.5% |
| Contains more Poly. FatPolyunsaturated fat | +21.6% |
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 | 1.8mg | 0mg | 200% |
| Vitamin B1 | 1.48mg | 0mg | 123% |
| Vitamin E | 35.17mg | 17.46mg | 118% |
| Monounsaturated fat | 18.528g | 63.276g | 112% |
| Vitamin B6 | 1.345mg | 0mg | 103% |
| Selenium | 53µg | 0µg | 96% |
| Phosphorus | 660mg | 0mg | 94% |
| Manganese | 1.95mg | 0mg | 85% |
| Magnesium | 325mg | 0mg | 77% |
| Fats | 51.46g | 100g | 75% |
| Iron | 5.25mg | 0mg | 66% |
| Vitamin K | 0µg | 71.3µg | 59% |
| Folate | 227µg | 0µg | 57% |
| Vitamin B3 | 8.335mg | 0mg | 52% |
| Zinc | 5mg | 0mg | 45% |
| Protein | 20.78g | 0g | 42% |
| Fiber | 8.6g | 0g | 34% |
| Polyunsaturated fat | 23.137g | 28.142g | 33% |
| Vitamin B2 | 0.355mg | 0mg | 27% |
| Vitamin B5 | 1.13mg | 0mg | 23% |
| Potassium | 645mg | 0mg | 19% |
| Calories | 584kcal | 884kcal | 15% |
| Saturated fat | 4.455g | 7.365g | 13% |
| Choline | 55.1mg | 0.2mg | 10% |
| Calcium | 78mg | 0mg | 8% |
| Carbs | 20g | 0g | 7% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 0g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Sodium | 9mg | 0mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | 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
146%
41%
Minerals Daily Need Coverage Score
207%
0%
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 - 2.91g)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Canola oil is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)