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

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How are sunflower oil and mustard oil different?

Sunflower oil is richer in polyunsaturated fat, while mustard oil is higher in monounsaturated fat.
Sunflower oil contains 2 times more polyunsaturated fat than mustard oil. Sunflower oil contains 36.4g of polyunsaturated fat, while mustard oil contains 21.23g.
Mustard oil is lower in saturated fat.

Oil, sunflower, linoleic, (partially hydrogenated) and Oil, mustard types were used in this article.

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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.

Sunflower oil

Mustard oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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 oil

Mustard oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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		274%
Polyunsaturated fat	36.4g	21.23g	101%
Monounsaturated fat	46.2g	59.187g	32%
Saturated fat	13g	11.582g	6%
Vitamin K	5.4µg		5%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6.4	6.9	N/A