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

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How are sunflower oil and olive oil different?

Sunflower oil is richer in vitamin E and polyunsaturated fat, while olive oil is higher in vitamin K, iron, and monounsaturated fat.
Sunflower oil covers your daily need for vitamin E 178% more than olive oil.
Sunflower oil contains 3 times more polyunsaturated fat than olive oil. Sunflower oil contains 36.4g of polyunsaturated fat, while olive oil contains 10.523g.
Sunflower oil is lower in saturated fat.

Oil, sunflower, linoleic, (partially hydrogenated) and Oil, olive, salad or cooking types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower oil

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower oil

Olive oil

Contains more Vitamin EVitamin E

+186.3%

Contains more Vitamin KVitamin K

+1014.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	41.08mg	14.35mg	178%
Polyunsaturated fat	36.4g	10.523g	173%
Monounsaturated fat	46.2g	72.961g	67%
Vitamin K	5.4µg	60.2µg	46%
Iron	0mg	0.56mg	7%
Saturated fat	13g	13.808g	4%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6.4	6	N/A
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Choline		0.3mg	0%