Sunflower Oil Vs. Olive Oil – Which Is Better?

While both have benefits, one of them could be better for you and your family.

By Tanya Choudhary, ISSA Certified Specialist In Fitness & Nutrition

While more of us are getting health-conscious, we are trying to make healthy choices in our diets as well. Sunflower oil vs. olive oil – which is better? This is a debate that many people are engaging in right now. While both these oils have their own health benefits, it is important to know which oil to use when. It is also important to know what amounts of these oils are good to use, and if any adverse effects need to be considered. Read on to make the right choice that best suits your health and lifestyle!

Sunflower Oil Vs Olive Oil

Olive oil bottles on the left and sunflower bottles on the right


Let’s compare both sunflower oil vs olive oil to know which one is better for our health:


Chef pouring olive oil into a bowl of caesar salad because of it's healthy fat content


Both the oils are plant-based and contain roughly 120 calories per tablespoon. Both are rich in polyunsaturated and monounsaturated fats (1), (2). These kinds of fatty acids are known to bring down the bad cholesterol in your blood while promoting good cholesterol (3), (4).

  • Linoleic Acid In Sunflower Oil: Sunflower oil contains almost 65% linoleic acid while olive oil contains just 10% of it. It also contains omega 3 fatty acids and omega 6 fatty acids, which enhance neurological functions and reduce inflammation (5).
  • Oleic Acid In Olive Oil: Oleic acid is a monounsaturated fatty acid, which is known to suppress oncogene in the body. So, the next time you add olive oil to your Caesar salad, remember, you are fighting cancer as well! It is suggested that the consumption of meat may increase the risk of colorectal cancer. There is evidence that oleic acid may protect cells from mutating into cancerous cells and promote the death of cancerous cells (6), (7), (8), (9).

Vitamin E:

Vitamin E should be taken in healthy doses every day because of its various benefits. It reduces the formation of free radicals, which can lead to the development of certain types of cancer or chronic diseases. Vitamin E also prevents vascular complications like arteriosclerosis, chest pain, leg pain due to arterial blockage, etc.. It also alleviates diabetes and its symptoms. Vitamin E is used for asthma, skin disorders, cataracts, etc (10), (11), (12).

  • Sunflower oil:It is a rich source of vitamin E. It has been found that vitamin E found in sunflower oil can also prevent rheumatoid arthritis and colon cancer. People from countries that use olive oil and sunflower oil as their main cooking oils are found to have lower asthma rates (1), (13), (14).
  • Olive oil: It also contains a good proportion of Vitamin E. The vitamin E found in other oils like canola, corn, or soybean is found in the gamma-tocopherol form, which has a negative impact on lung function. But olive oil and sunflower oil both contain vitamin E in the alpha-tocopherol form which has no such adverse effect (2).

Vitamin K:

Man pouring olive oil into a pan because it is rich in vitamin K


Vitamin K is another important nutrient that provides various health benefits. It serves as an important factor in the blood clotting mechanism and stops excessive bleeding. It also strengthens the bones and can prevent osteoporosis in older women.

  • Sunflower Oil:
    It has barely 1 microgram of vitamin K per tablespoon.
  • Olive Oil: 
  • It contains more than 8 micrograms of Vitamin K per tablespoon.


Man and woman using olive oil as salad dressing because it is rich in minerals


Plant oils contain fewer mineral oils than those obtained from animal sources. Here is a comparison between the mineral content in sunflower oil and olive oil

  • Sunflower Oil:
     Being a vegetable oil, it does not offer minerals at all (1).
  • Olive Oil: Olive oil is a fruit oil and has several minerals, although in trace amounts (17). It contains:
  • Iron is an important component of hemoglobin, the oxygen carrier in your blood (18).
  • Potassium maintains which maintains muscle tone and heart health (19).
  • Sodium, which has functions similar to potassium
  • Calcium is which is good for bone and teeth (20).

Verdict: Olive Oil Is Better!

Woman choosing olive oil for consumption because it is healthy


From the above comparison, it is clear that olive oil is healthier than sunflower oil in terms of Vitamin K content, fatty acids, and minerals. Olive oil does not interfere with the omega 6 fatty acid and omega 3 fatty acid balance, whereas sunflower oil may increase the ratio of these fatty acids. The polyunsaturated fats in sunflower oil can make it go rancid more easily than olive oil. Olive oil also has a fruity taste unlike sunflower oil, which is bland.

So, the next time you go shopping for cooking oil, make sure you make the right choice!

What oil do you use for cooking? Have you tried olive oil? Share your views with us in the comments section below.

The presence of higher amounts of vitamin K, fats, and minerals in olive oil makes it a clear winner over sunflower oil. Intake of these plant oil in moderation may help strengthen bones, prevent osteoporosis, and stop excess bleeding. The vitamin E in these oils may help prevent colon cancer and rheumatoid arthritis. However, the polyunsaturated fats in sunflower oil can make it go rancid easily (as compared to olive oil). But the two oils can improve the ratio of omega 3 to 6. Hence, choose the right cooking oil to reap the right benefits.

Frequently Asked Questions

Should I avoid sunflower oil?

According to research, sunflower oil emits high levels of toxic aldehyde fumes when exposed to high heat for extended periods (21). Hence, you should limit your use of the oil and fry foods only at low heat. Also, reduce the use of sunflower oil for frying.

Which oil is better than olive oil?

Avocado oil has similar nutritional properties as olive oil and has a higher smoke point (it can be used for frying as well). Avocado oil could be a better alternative to olive oil.

Which oil is best for the heart?

Canola oil and olive oil are ideal for suppporting heart health (22).

Which oil is best for daily use?

Use olive oil for cooking and rice bran oil for frying whenever possible. These oils are ideal for daily use.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

    1. FoodData Central – Oil sunflower
    2. FoodData Central – Oil olive extra virgin
    3. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients
    4. High–monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations
    5. Fatty Acids Composition of Vegetable Oils and Its Contribution to Dietary Energy Intake and Dependence of Cardiovascular Mortality on Dietary Intake of Fatty Acids
    6. Oleic acid the main monounsaturated fatty acid of olive oil suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin™) in breast cancer cells with Her-2/neu oncogene amplification
    7. Meat Consumption and Colorectal Cancer: a Review of Epidemiologic Evidence
    8. Antitumor effect of oleic acid; mechanisms of action: a review
    9. Olive oil intake and cancer risk: A systematic review and meta-analysis
    10. Vitamin E and Cancer
    11. Vitamin E and Cardiovascular Disease
    12. The Use of Vitamin E in Type 2 Diabetes Mellitus
    13. Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits
    14. What Are the Effects of a Mediterranean Diet on Allergies and Asthma in Children?
    15. Vitamin K: an old vitamin in a new perspective
    16. On risks and benefits of iron supplementation recommendations for iron intake revisited
    17. FoodData Central – Oil olive salad or cooking
    18. On risks and benefits of iron supplementation recommendations for iron intake revisited
    19. Potassium and Health
    20. Calcium supplements: benefits and risks
    21. Toxic aldehyde generation in and food uptake from culinary oils during frying practices: peroxidative resistance of a monounsaturate-rich algae oil
    22. Cooking oil/fat consumption and deaths from cardiometabolic diseases and other causes: prospective analysis of 521120 individuals

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Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin,... more