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  6. Sunflower seed vs. Olive oil

Sunflower seed vs. Olive oil — In-Depth Nutrition Comparison

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How are Sunflower seed and Olive oil different?

  • Sunflower seed has more Copper, Vitamin E , Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Olive oil.
  • Daily need coverage for Copper from Sunflower seed is 200% higher.

Seeds, sunflower seed kernels, dried and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Sunflower seed vs Olive 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.
Sunflower seed
Sunflower seed
9
:
1
Olive oil
Olive oil
Contains more Calcium +7700%
Contains more Iron +837.5%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +64400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +7700%
Contains more Iron +837.5%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +64400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -77.8%

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 seed
Sunflower seed
9
:
1
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin E +145.1%
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 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Olive 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% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin E +145.1%
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 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +94.3%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Olive oil
Olive oil
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +119.9%
Contains more Monounsaturated Fat +293.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +119.9%
Contains more Monounsaturated Fat +293.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Olive oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Olive oil Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 0g Sunflower seed
Fats 51.46g 100g Olive oil
Carbs 20g 0g Sunflower seed
Calories 584kcal 884kcal Olive oil
Sugar 2.62g 0g Olive oil
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 1mg Sunflower seed
Iron 5.25mg 0.56mg Sunflower seed
Magnesium 325mg 0mg Sunflower seed
Phosphorus 660mg 0mg Sunflower seed
Potassium 645mg 1mg Sunflower seed
Sodium 9mg 2mg Olive oil
Zinc 5mg 0mg Sunflower seed
Copper 1.8mg 0mg Sunflower seed
Manganese 1.95mg 0mg Sunflower seed
Selenium 53µg 0µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 14.35mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0mg Sunflower seed
Vitamin B2 0.355mg 0mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0mg Sunflower seed
Vitamin B6 1.345mg 0mg Sunflower seed
Folate 227µg 0µg Sunflower seed
Vitamin K 0µg 60.2µg Olive oil
Tryptophan 0.348mg 0mg Sunflower seed
Threonine 0.928mg 0mg Sunflower seed
Isoleucine 1.139mg 0mg Sunflower seed
Leucine 1.659mg 0mg Sunflower seed
Lysine 0.937mg 0mg Sunflower seed
Methionine 0.494mg 0mg Sunflower seed
Phenylalanine 1.169mg 0mg Sunflower seed
Valine 1.315mg 0mg Sunflower seed
Histidine 0.632mg 0mg Sunflower seed
Saturated Fat 4.455g 13.808g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 72.961g Olive oil
Polyunsaturated fat 23.137g 10.523g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Olive oil
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
156%
Sunflower seed
36%
Olive oil
Minerals Daily Need Coverage Score
207%
Sunflower seed
2%
Olive oil

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 9.353g)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.2)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.