Garlic bread vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Garlic bread 350
Oil —
Protein (g)
Garlic bread 8.36
Oil —
Carbs (g)
Garlic bread 41.7
Oil —
Fat (g)
Garlic bread 16.6
Oil —
Fiber (g)
Garlic bread 2.50
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 | Garlic bread | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 350 kcal | — | |
| Macronutrients | |||
| Water | 31.8 g | — | |
| Protein | 8.36 g | — | |
| Total lipid (fat) | 16.6 g | — | |
| Carbohydrate, by difference | 41.7 g | — | |
| Fiber, total dietary | 2.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.28 g | 13.4 g | -61% |
| Fatty acids, total monounsaturated | 4.67 g | 27.7 g | -83% |
| Fatty acids, total trans | 0.240 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | — | |
| Thiamin (Vitamin B1) | 0.462 mg | — | |
| Riboflavin (Vitamin B2) | 0.184 mg | — | |
| Niacin (Vitamin B3) | 4.14 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.660 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.083 mg | — | |
| Biotin (Vitamin B7) | 186 ug | — | |
| Folate, total (Vitamin B9) | 50.0 ug | — | |
| Choline, total | 8.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0.080 ug | — | |
| Vitamin A, RAE | 13.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.18 mg | 22.6 mg | -95% |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | — | |
| Iron, Fe | 3.05 mg | — | |
| Magnesium, Mg | 23.0 mg | — | |
| Phosphorus, P | 87.0 mg | — | |
| Potassium, K | 103 mg | — | |
| Sodium, Na | 544 mg | — | |
| Zinc, Zn | 0.870 mg | — | |
| Copper, Cu | 0.108 mg | — | |
| Manganese, Mn | 0.441 mg | — | |
| Selenium, Se | 16.6 ug | — | |
| Other Nutrients | |||
| Energy | 1464 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 1.54 g | — | |
| Total Sugars | 3.69 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.420 g | — | |
| Fructose | 0.620 g | — | |
| Lactose | 0 g | — | |
| Maltose | 2.64 g | — | |
| Galactose | 0 g | — | |
| Starch | 34.8 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 136 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 221 ug | — | |
| Betaine | 0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 13.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 44.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 25.0 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) | 7.88 mg | 60.9 mg | -87% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.63 mg | 2.78 mg | -5% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.390 mg | 1.49 mg | -74% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.740 mg | 4.40 mg | -83% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.430 mg | 1.60 mg | -73% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.180 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 9.00 IU | — | |
| Vitamin K1 — Phylloquinone | 29.5 ug | — | |
| SFA 4:0 (Butyric acid) | 0.008 g | — | |
| SFA 6:0 (Caproic acid) | 0.006 g | — | |
| SFA 8:0 (Caprylic acid) | 0.027 g | — | |
| SFA 10:0 (Capric acid) | 0.042 g | — | |
| SFA 12:0 (Lauric acid) | 0.652 g | — | |
| SFA 14:0 (Myristic acid) | 0.334 g | 0.034 g | +882% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.008 g | = |
| SFA 16:0 (Palmitic acid) | 3.35 g | 11.1 g | -70% |
| SFA 17:0 (Margaric acid) | 0.017 g | 0.061 g | -72% |
| SFA 18:0 (Stearic acid) | 0.737 g | 1.58 g | -53% |
| SFA 20:0 (Arachidic acid) | 0.047 g | 0.349 g | -87% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.036 g | 0.112 g | -68% |
| SFA 24:0 (Lignoceric acid) | 0.015 g | 0.154 g | -90% |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.032 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.030 g | 0.091 g | -67% |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.88 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.70 g | 27.2 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.735 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 5.44 g | 52.9 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.38 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.32 g | 51.9 g | -90% |
| PUFA 18:2 CLAs | 0.011 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.038 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.010 g | 1.04 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.029 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.185 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.184 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.054 g | — | |
| Fatty acids, total trans-polyenoic | 0.054 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 | |
| Tryptophan (EAA) | 0.068 g | — | |
| Threonine (EAA) | 0.193 g | — | |
| Isoleucine (EAA, BCAA) | 0.235 g | — | |
| Leucine (EAA, BCAA) | 0.407 g | — | |
| Lysine (EAA) | 0.241 g | — | |
| Methionine (EAA) | 0.104 g | — | |
| Cystine (conditionally essential) | 0.095 g | — | |
| Phenylalanine (EAA) | 0.268 g | — | |
| Tyrosine (conditionally essential) | 0.191 g | — | |
| Valine (EAA, BCAA) | 0.264 g | — | |
| Arginine (conditionally essential) | 0.235 g | — | |
| Histidine (EAA) | 0.129 g | — | |
| Alanine | 0.221 g | — | |
| Aspartic acid | 0.332 g | — | |
| Glutamic acid | 1.47 g | — | |
| Glycine (conditionally essential) | 0.200 g | — | |
| Proline (conditionally essential) | 0.515 g | — | |
| Serine | 0.272 g | — | |
| 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.
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