Sunflower Oil vs Olive Oil
Olive Oil wins on seed oil PUFA: about 10% of its fat versus roughly 65% for Sunflower Oil, around 6x less per spoonful.
Per tablespoon that is an estimated 1.4g of PUFA against 8.8g. Values from USDA oil composition data, method on the methodology page.
| Sunflower Oil | Olive Oil | |
|---|---|---|
| PUFA share of fat | ~65% | ~10% |
| Est. PUFA per tablespoon | ~8.8g | ~1.4g |
| Type | seed oil | fruit oil |
| Seed oil? | yes | no |
Sunflower Oil
Regular sunflower oil runs about 65% PUFA, among the highest. High-oleic sunflower is a different animal, bred down near olive oil levels.
Chips, "healthy" snack brands, and some kitchens. See the potato chips answer page.
Olive Oil
Pressed from olives (a fruit, not a seed), about 10% PUFA and mostly the stable monounsaturated fat that high-oleic seed oils try to imitate.
Named by some Italian and Mediterranean kitchens for finishing. See chains cooking in butter or olive oil.
Restaurants that cook with olive oil
58 restaurant chains we track name olive oil in their cooking oil information.
Frequently asked
Which has less PUFA, sunflower oil or olive oil?
Olive Oil carries less polyunsaturated fat: an estimated 10% of its fat versus about 65% for sunflower oil, per USDA oil composition data.
How much PUFA is in a tablespoon of sunflower oil?
Roughly 8.8g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and sunflower oil runs about 65% PUFA.
Which is more stable for frying, sunflower oil or olive oil?
Olive Oil is more stable: about 10% of its fat is polyunsaturated, against about 65% for sunflower oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is sunflower oil or olive oil a seed oil?
Sunflower Oil is a seed oil. Olive Oil is not a seed oil.
More matchups
Or work out any amount with the PUFA calculator.