Oil vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Oil —
Oil —
Protein (g)
Oil —
Oil —
Carbs (g)
Oil —
Oil —
Fat (g)
Oil —
Oil —
Fiber (g)
Oil —
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 | Oil | Oil | Diff |
|---|---|---|---|
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.4 g | 16.2 g | -17% |
| Fatty acids, total monounsaturated | 27.7 g | 57.1 g | -52% |
| Fatty acids, total trans | — | 0.172 g | |
| Vitamins | |||
| Vitamin E (alpha-tocopherol) | 22.6 mg | 15.2 mg | +48% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Other Nutrients | |||
| Total fat (NLEA) | 94.0 g | 93.4 g | +1% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.10 mg | 0.438 mg | +151% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 60.9 mg | 13.4 mg | +355% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.78 mg | 0.486 mg | +472% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.49 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 4.40 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.60 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 4.26 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.004 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0.0000375 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.004 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.006 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.017 g | |
| SFA 14:0 (Myristic acid) | 0.034 g | 0.040 g | -14% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.010 g | -24% |
| SFA 16:0 (Palmitic acid) | 11.1 g | 8.26 g | +34% |
| SFA 17:0 (Margaric acid) | 0.061 g | 0.072 g | -15% |
| SFA 18:0 (Stearic acid) | 1.58 g | 2.58 g | -39% |
| SFA 20:0 (Arachidic acid) | 0.349 g | 1.14 g | -69% |
| SFA 21:0 | 0.004 g | 0.021 g | -81% |
| SFA 22:0 (Behenic acid) | 0.112 g | 2.58 g | -96% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.154 g | 1.48 g | -90% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.091 g | 0.075 g | +21% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.055 g | |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 27.2 g | 55.5 g | -51% |
| MUFA 20:1 c | 0.365 g | 1.41 g | -74% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.136 g | |
| MUFA 22:1 n-9 | — | 0.133 g | |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.013 g | |
| Fatty acids, total polyunsaturated | 52.9 g | 19.9 g | +166% |
| PUFA 18:2 c | 51.9 g | 19.6 g | +165% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 51.9 g | 19.6 g | +165% |
| PUFA 18:2 CLAs | — | 0.021 g | |
| PUFA 18:3 c | 1.04 g | 0.317 g | +228% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.04 g | 0.317 g | +228% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.017 g | |
| PUFA 20:3 c | 0 g | 0.001 g | -100% |
| 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 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.003 g | |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.001 g | |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.0007125 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.034 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.034 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.139 g | |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Stigmastadiene | — | 0 mg | |
| Stigmasterol | 55.3 mg | 17.8 mg | +210% |
| Campesterol | 153 mg | 33.0 mg | +364% |
| Brassicasterol | 0.414 mg | 0 mg | |
| Beta-sitosterol | 538 mg | 122 mg | +340% |
| Campestanol | 12.9 mg | 0.140 mg | +9114% |
| Beta-sitostanol | 30.4 mg | 3.58 mg | +748% |
| Delta-5-avenasterol | 25.9 mg | 16.4 mg | +58% |
| Delta-7-Stigmastenol | — | 8.23 mg | |
| Phytosterols, other | 17.8 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 1.000 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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