Bread vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Bread, salvadoran sweet cheese (quesadilla salvadorena) is higher in more vitamins & minerals
Calories (kcal)
Bread 374
Oil 884
Protein (g)
Bread 7.12
Oil 0
Carbs (g)
Bread 47.8
Oil 0
Fat (g)
Bread 17.1
Oil 100
Fiber (g)
Bread 0.700
Oil —
Quick answers
Which has more protein?
Bread, salvadoran sweet cheese (quesadilla salvadorena) — 7.12g vs 0g per 100g.
Which has fewer calories?
Bread, salvadoran sweet cheese (quesadilla salvadorena) — 374 vs 884 kcal per 100g.
Which is more nutrient-dense?
Bread, salvadoran sweet cheese (quesadilla salvadorena) 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 | 374 kcal | 884 kcal | -58% |
| Macronutrients | |||
| Water | 25.5 g | 0 g | |
| Protein | 7.12 g | 0 g | |
| Total lipid (fat) | 17.1 g | 100 g | -83% |
| Carbohydrate, by difference | 47.8 g | 0 g | |
| Fiber, total dietary | 0.700 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.61 g | 4.63 g | = |
| Fatty acids, total monounsaturated | 6.79 g | 37.0 g | -82% |
| Fatty acids, total trans | 2.03 g | 1.76 g | +15% |
| Cholesterol | 59.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.020 mg | — | |
| Riboflavin (Vitamin B2) | 0.080 mg | — | |
| Niacin (Vitamin B3) | 1.20 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.700 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.040 mg | — | |
| Biotin (Vitamin B7) | 33.0 ug | — | |
| Folate, total (Vitamin B9) | 21.0 ug | — | |
| Choline, total | 36.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0.350 ug | — | |
| Vitamin A, RAE | 141 ug | — | |
| Carotene, beta | 81.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.960 mg | 21.6 mg | -96% |
| Vitamin D (D2 + D3) | 0.300 ug | — | |
| Minerals | |||
| Calcium, Ca | 73.0 mg | — | |
| Iron, Fe | 0.980 mg | — | |
| Magnesium, Mg | 11.0 mg | — | |
| Phosphorus, P | 200 mg | — | |
| Potassium, K | 350 mg | — | |
| Sodium, Na | 510 mg | 0 mg | |
| Zinc, Zn | 0.800 mg | — | |
| Copper, Cu | 0.030 mg | — | |
| Manganese, Mn | 0.240 mg | — | |
| Selenium, Se | 13.3 ug | — | |
| Other Nutrients | |||
| Energy | 1564 kj | 3699 kj | -58% |
| Ash | 2.44 g | 0 g | |
| Total Sugars | 24.9 g | — | |
| Sucrose | 24.1 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.590 g | — | |
| Maltose | 0.230 g | — | |
| Starch | 16.0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 48.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 135 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 584 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 41.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.090 mg | 1.17 mg | -92% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.90 mg | 101 mg | -93% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.49 mg | 30.9 mg | -89% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 14.0 IU | — | |
| Vitamin K1 — Phylloquinone | 11.2 ug | — | |
| SFA 4:0 (Butyric acid) | 0.160 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.028 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.017 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.060 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.046 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.174 g | 0.063 g | +176% |
| SFA 15:0 (Pentadecanoic acid) | 0.020 g | — | |
| SFA 16:0 (Palmitic acid) | 2.40 g | 2.98 g | -20% |
| SFA 17:0 (Margaric acid) | 0.028 g | 0 g | |
| SFA 18:0 (Stearic acid) | 1.58 g | 1.15 g | +37% |
| SFA 20:0 (Arachidic acid) | 0.046 g | 0.360 g | -87% |
| SFA 22:0 (Behenic acid) | 0.042 g | 0.070 g | -40% |
| SFA 24:0 (Lignoceric acid) | 0.015 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.014 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.103 g | 0.133 g | -23% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.094 g | 0.133 g | -29% |
| MUFA 17:1 (Heptadecenoic acid) | 0.011 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.61 g | 36.3 g | -82% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.74 g | 36.3 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.476 g | -87% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.141 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0.141 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.43 g | 53.4 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.81 g | 45.9 g | -92% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.64 g | 45.4 g | -92% |
| PUFA 18:2 CLAs | 0.021 g | — | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.526 g | 7.43 g | -93% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.489 g | 6.24 g | -92% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.037 g | — | |
| PUFA 18:3i | — | 1.19 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.006 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.014 g | — | |
| Fatty acids, total trans-monoenoic | 1.87 g | — | |
| TFA 16:1 t | 0.009 g | — | |
| TFA 18:1 t | 1.86 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.154 g | — | |
| Fatty acids, total trans-polyenoic | 0.154 g | 1.76 g | -91% |
| Tryptophan (EAA) | 0.070 g | — | |
| Threonine (EAA) | 0.210 g | — | |
| Isoleucine (EAA, BCAA) | 0.300 g | — | |
| Leucine (EAA, BCAA) | 0.650 g | — | |
| Lysine (EAA) | 0.500 g | — | |
| Methionine (EAA) | 0.280 g | — | |
| Cystine (conditionally essential) | 0.060 g | — | |
| Phenylalanine (EAA) | 0.370 g | — | |
| Tyrosine (conditionally essential) | 0.230 g | — | |
| Valine (EAA, BCAA) | 0.430 g | — | |
| Arginine (conditionally essential) | 0.250 g | — | |
| Histidine (EAA) | 0.150 g | — | |
| Alanine | 0.360 g | — | |
| Aspartic acid | 0.590 g | — | |
| Glutamic acid | 1.33 g | — | |
| Glycine (conditionally essential) | 0.200 g | — | |
| Proline (conditionally essential) | 0.830 g | — | |
| Serine | 0.450 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Bread, salvadoran sweet cheese (quesadilla salvadorena) nutrition facts Oil, cooking and salad, ENOVA, 80% diglycerides nutrition facts Compare other foods →
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