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Tomato sauce vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between Tomato sauce and Sunflower oil

  • Tomato sauce has more Copper, Iron, Potassium, Vitamin C, Vitamin B6, Vitamin B3, Vitamin B5, and Fiber, however, Sunflower oil has more Vitamin E .
  • Sunflower oil's daily need coverage for Vitamin E is 264% more.
  • Tomato sauce is lower in Saturated Fat.

The food varieties used in the comparison are Tomato sauce, canned, no salt added and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Tomato sauce vs Sunflower 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 23% 26% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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%
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 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin E +2752.8%
Contains more Vitamin KVitamin K +92.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
14% 48% 38%
Saturated Fat: Sat. Fat 13 g
Monounsaturated Fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated Fat -99.7%
Contains more Mono. FatMonounsaturated Fat +104900%
Contains more Poly. FatPolyunsaturated fat +29982.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato sauce Sunflower oil
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 Tomato sauce Sunflower oil Opinion
Calories 24kcal 884kcal Sunflower oil
Protein 1.2g 0g Tomato sauce
Fats 0.3g 100g Sunflower oil
Vitamin C 7mg 0mg Tomato sauce
Net carbs 3.81g 0g Tomato sauce
Carbs 5.31g 0g Tomato sauce
Magnesium 15mg 0mg Tomato sauce
Calcium 14mg 0mg Tomato sauce
Potassium 297mg 0mg Tomato sauce
Iron 0.96mg 0mg Tomato sauce
Sugar 3.56g 0g Sunflower oil
Fiber 1.5g 0g Tomato sauce
Copper 0.115mg 0mg Tomato sauce
Zinc 0.22mg 0mg Tomato sauce
Phosphorus 27mg 0mg Tomato sauce
Sodium 11mg 0mg Sunflower oil
Vitamin A 435IU 0IU Tomato sauce
Vitamin A RAE 22µg 0µg Tomato sauce
Vitamin E 1.44mg 41.08mg Sunflower oil
Manganese 0.113mg 0mg Tomato sauce
Selenium 0.6µg 0µg Tomato sauce
Vitamin B1 0.024mg 0mg Tomato sauce
Vitamin B2 0.065mg 0mg Tomato sauce
Vitamin B3 0.991mg 0mg Tomato sauce
Vitamin B5 0.309mg 0mg Tomato sauce
Vitamin B6 0.098mg 0mg Tomato sauce
Vitamin K 2.8µg 5.4µg Sunflower oil
Folate 9µg 0µg Tomato sauce
Choline 9.9mg Tomato sauce
Saturated Fat 0.041g 13g Tomato sauce
Monounsaturated Fat 0.044g 46.2g Sunflower oil
Polyunsaturated fat 0.121g 36.4g Sunflower oil
Tryptophan 0.009mg 0mg Tomato sauce
Threonine 0.037mg 0mg Tomato sauce
Isoleucine 0.025mg 0mg Tomato sauce
Leucine 0.034mg 0mg Tomato sauce
Lysine 0.037mg 0mg Tomato sauce
Methionine 0.008mg 0mg Tomato sauce
Phenylalanine 0.036mg 0mg Tomato sauce
Valine 0.025mg 0mg Tomato sauce
Histidine 0.02mg 0mg Tomato sauce
Fructose 1.67g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Tomato sauce
64%
Sunflower oil
Minerals Daily Need Coverage Score
15%
Tomato sauce
0%
Sunflower oil

Comparison summary

Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 12.959g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.5)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 31)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.