Bread vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Bread 299
Oil —
Protein (g)
Bread 7.85
Oil —
Carbs (g)
Bread 46.1
Oil —
Fat (g)
Bread 9.20
Oil —
Fiber (g)
Bread 9.70
Oil —
Quick answers
Which is more nutrient-dense?
Oil, corn scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bread | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 299 kcal | — | |
| Macronutrients | |||
| Water | 35.4 g | — | |
| Protein | 7.85 g | — | |
| Total lipid (fat) | 9.20 g | — | |
| Carbohydrate, by difference | 46.1 g | — | |
| Fiber, total dietary | 9.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.31 g | 13.4 g | -75% |
| Fatty acids, total monounsaturated | 2.09 g | 27.7 g | -92% |
| Fatty acids, total trans | 0.029 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.450 mg | — | |
| Riboflavin (Vitamin B2) | 0.180 mg | — | |
| Niacin (Vitamin B3) | 4.61 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.560 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.280 mg | — | |
| Biotin (Vitamin B7) | 45.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 7.80 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.550 mg | 22.6 mg | -98% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | — | |
| Iron, Fe | 2.20 mg | — | |
| Magnesium, Mg | 56.0 mg | — | |
| Phosphorus, P | 158 mg | — | |
| Potassium, K | 196 mg | — | |
| Sodium, Na | 298 mg | — | |
| Zinc, Zn | 1.54 mg | — | |
| Copper, Cu | 0.229 mg | — | |
| Manganese, Mn | 1.75 mg | — | |
| Selenium, Se | 26.6 ug | — | |
| Other Nutrients | |||
| Energy | 1250 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 1.39 g | — | |
| Total Sugars | 2.93 g | — | |
| Sucrose | 0.400 g | — | |
| Glucose | 0.300 g | — | |
| Fructose | 0.270 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.97 g | — | |
| Galactose | 0 g | — | |
| Starch | 33.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 45.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 45.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.280 mg | 1.10 mg | -75% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.72 mg | 60.9 mg | -97% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.570 mg | 2.78 mg | -79% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.140 mg | 1.49 mg | -91% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.37 mg | 4.40 mg | -69% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.260 mg | 1.60 mg | -84% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.330 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 3.30 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | — | |
| SFA 10:0 (Capric acid) | 0.008 g | — | |
| SFA 12:0 (Lauric acid) | 0.015 g | — | |
| SFA 14:0 (Myristic acid) | 0.065 g | 0.034 g | +91% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.008 g | -25% |
| SFA 16:0 (Palmitic acid) | 2.79 g | 11.1 g | -75% |
| SFA 17:0 (Margaric acid) | 0.007 g | 0.061 g | -89% |
| SFA 18:0 (Stearic acid) | 0.383 g | 1.58 g | -76% |
| SFA 20:0 (Arachidic acid) | 0.022 g | 0.349 g | -94% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.005 g | 0.112 g | -96% |
| SFA 24:0 (Lignoceric acid) | 0.005 g | 0.154 g | -97% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | 0.091 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.07 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.05 g | 27.2 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.761 g | 52.9 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.729 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.720 g | 51.9 g | -99% |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | 1.04 g | -97% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.022 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.022 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.007 g | — | |
| Fatty acids, total trans-polyenoic | 0.007 g | — | |
| Stigmasterol | — | 55.3 mg | |
| Campesterol | — | 153 mg | |
| Brassicasterol | — | 0.414 mg | |
| Beta-sitosterol | — | 538 mg | |
| Campestanol | — | 12.9 mg | |
| Beta-sitostanol | — | 30.4 mg | |
| Delta-5-avenasterol | — | 25.9 mg | |
| Phytosterols, other | — | 17.8 mg | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.000 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Bread, chapati or roti, whole wheat, commercially prepared, frozen nutrition facts Oil, corn nutrition facts Compare other foods →
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