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  6. Sunflower seeds vs. Canola oil

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

Sunflower seeds vs Canola oil 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
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.
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Canola oil 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
100%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
7% 64% 28%
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%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.