The Healthiest Choice – Olive Oil or Sunflower Oil?

Some people use sunflower oil for cooking, while others prefer the olive oil. Still, there are some differences between these two types of oils and the food experts and health conscious foodies have always debated with regards to which one is the best. The truth is that they both have numerous health benefits and nutritional values, but most people believe that the olive oil is much better and healthier than the sunflower oil. We’ve compared the two types of oil for you, so as to see which one is more beneficial for your health.

The Healthiest Choice – Olive Oil or Sunflower Oil?


The oils obtained from plants do not have minerals, while those extracted from animal sources have some minerals. So, the sunflower oil is mineral-free because it’s a vegetable oil. On the other hand, the olive oil is extracted from a fruits and it does have a few minerals. However, they are present in small quantities. Thus, olive oil contains calcium that is beneficial for the teeth and bones. It has iron that supports the hemoglobin and the oxygen flow in the blood. Also, it includes sodium and potassium, two minerals that maintain the heart health and the muscle tone.


A tablespoon of sunflower oil or of olive oil will have the same amount of calories: around 120 calories. They are made of plant and they are high in monounsaturated and polyunsaturated fats that can promote the good cholesterol and reduce the bad cholesterol.

The sunflower oil is rich in linoleic acid and it also has omega-6 and omega-3 fatty acids that will reduce the inflammation and boost the neurological functions. The olive oil contains the monounsaturated fatty acid called oleic acid that inhibits the oncogene in the organism. This means that olive oil can combat cancer. The oleic acid is also known for preventing the toxins from affecting the healthy cells. Moreover, if you use olive oil when cooking, you can reduce the carcinogens in meats.

Vitamin K

Vitamin K strengthens the bones, prevents excessive bleeding and stops the blood clotting. At the same time, it is able to prevent osteoporosis. A tablespoon of sunflower oil will contain only 1 microgram of this beneficial vitamin. On the other hand, a tablespoon of olive oil will have around 8 micrograms of the vitamin.

Vitamin E

This vitamin is extremely beneficial and its main role is to prevent the development of free radicals that can lead to chronic diseases and cancer. Vitamin E is also able to prevent arterial blockage, chest pain, arteriosclerosis and other vascular conditions. It is also used for cataracts, diabetes, skin disorders and asthma.

Vitamin E is found in high quantities in the sunflower oil and it has been found to prevent colon cancer and rheumatoid arthritis. When using sunflower oil as the cooking oil, you can also lower the risks of developing asthma. Olive oil also has fair amounts of vitamin E and it comes in the alpha-tocopherol form, meaning that it doesn’t have any adverse effect.

So, overall, it seems that the olive oil is more beneficial and healthier as compared to the sunflower oil because it is richer in minerals, fatty acids and vitamin K. Olive oil also maintains the omega-3 and omega-6 fatty acids at their natural ratio and it does not go rancid as the sunflower oil does. Thus, you should use more olive oil when cooking.

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