Bread vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Bread 252
Oil —
Protein (g)
Bread 12.4
Oil —
Carbs (g)
Bread 42.7
Oil —
Fat (g)
Bread 3.50
Oil —
Fiber (g)
Bread 6.00
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 | 252 kcal | — | |
| Macronutrients | |||
| Water | 39.0 g | — | |
| Protein | 12.4 g | — | |
| Total lipid (fat) | 3.50 g | — | |
| Carbohydrate, by difference | 42.7 g | — | |
| Fiber, total dietary | 6.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.722 g | 13.4 g | -95% |
| Fatty acids, total monounsaturated | 0.620 g | 27.7 g | -98% |
| Fatty acids, total trans | 0.020 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.394 mg | — | |
| Riboflavin (Vitamin B2) | 0.167 mg | — | |
| Niacin (Vitamin B3) | 4.44 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.646 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.215 mg | — | |
| Biotin (Vitamin B7) | 42.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 27.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.66 mg | 22.6 mg | -88% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 161 mg | — | |
| Iron, Fe | 2.47 mg | — | |
| Magnesium, Mg | 75.0 mg | — | |
| Phosphorus, P | 212 mg | — | |
| Potassium, K | 254 mg | — | |
| Sodium, Na | 455 mg | — | |
| Zinc, Zn | 1.77 mg | — | |
| Copper, Cu | 0.227 mg | — | |
| Manganese, Mn | 2.17 mg | — | |
| Selenium, Se | 25.7 ug | — | |
| Other Nutrients | |||
| Energy | 1055 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 2.32 g | — | |
| Total Sugars | 4.34 g | — | |
| Sucrose | 0.030 g | — | |
| Glucose | 1.07 g | — | |
| Fructose | 2.21 g | — | |
| Lactose | 0.010 g | — | |
| Maltose | 1.02 g | — | |
| Galactose | 0 g | — | |
| Starch | 28.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | — | |
| Betaine | 127 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 3.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 87.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.250 mg | 1.10 mg | -77% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.890 mg | 60.9 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.280 mg | 2.78 mg | -90% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.450 mg | 1.49 mg | -70% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.30 mg | 4.40 mg | -70% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.420 mg | 1.60 mg | -74% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.210 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 7.80 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.600 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.002 g | — | |
| SFA 10:0 (Capric acid) | 0.008 g | — | |
| SFA 12:0 (Lauric acid) | 0.012 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | 0.034 g | -76% |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | 0.008 g | -63% |
| SFA 16:0 (Palmitic acid) | 0.435 g | 11.1 g | -96% |
| SFA 17:0 (Margaric acid) | 0.003 g | 0.061 g | -95% |
| SFA 18:0 (Stearic acid) | 0.231 g | 1.58 g | -85% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0.349 g | -98% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.007 g | 0.112 g | -94% |
| SFA 24:0 (Lignoceric acid) | 0.004 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) | 0.016 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.016 g | 0.091 g | -82% |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.584 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.569 g | 27.2 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.017 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 | 1.59 g | 52.9 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.45 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.44 g | 51.9 g | -97% |
| PUFA 18:2 CLAs | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.139 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.137 g | 1.04 g | -87% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 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) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 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 | 0.015 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.015 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.005 g | — | |
| Fatty acids, total trans-polyenoic | 0.005 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, whole-wheat, commercially prepared nutrition facts Oil, corn nutrition facts Compare other foods →
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