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 | 14.9 g | -10% |
| Fatty acids, total monounsaturated | 27.7 g | 22.1 g | +25% |
| Vitamins | |||
| Vitamin E (alpha-tocopherol) | 22.6 mg | 12.2 mg | +85% |
| Other Nutrients | |||
| Total fat (NLEA) | 94.0 g | 94.6 g | -1% |
| Betaine | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.10 mg | 1.80 mg | -39% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 60.9 mg | 70.4 mg | -13% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.78 mg | 22.0 mg | -87% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.49 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 4.40 mg | 1.60 mg | +175% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.60 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| SFA 14:0 (Myristic acid) | 0.034 g | 0.075 g | -55% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.014 g | -43% |
| SFA 16:0 (Palmitic acid) | 11.1 g | 10.3 g | +8% |
| SFA 17:0 (Margaric acid) | 0.061 g | 0.086 g | -29% |
| SFA 18:0 (Stearic acid) | 1.58 g | 3.71 g | -57% |
| SFA 20:0 (Arachidic acid) | 0.349 g | 0.294 g | +19% |
| SFA 21:0 | 0.004 g | 0.025 g | -84% |
| SFA 22:0 (Behenic acid) | 0.112 g | 0.306 g | -63% |
| SFA 24:0 (Lignoceric acid) | 0.154 g | 0.124 g | +24% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.091 g | 0.080 g | +14% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 27.2 g | 21.4 g | +27% |
| MUFA 20:1 c | 0.365 g | 0.600 g | -39% |
| Fatty acids, total polyunsaturated | 52.9 g | 57.6 g | -8% |
| PUFA 18:2 c | 51.9 g | 50.9 g | +2% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 51.9 g | 50.9 g | +2% |
| PUFA 18:3 c | 1.04 g | 6.62 g | -84% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.04 g | 6.62 g | -84% |
| PUFA 20:3 c | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| Stigmasterol | 55.3 mg | 55.4 mg | = |
| Campesterol | 153 mg | 58.0 mg | +164% |
| Brassicasterol | 0.414 mg | 0 mg | |
| Beta-sitosterol | 538 mg | 153 mg | +252% |
| Campestanol | 12.9 mg | 2.15 mg | +500% |
| Beta-sitostanol | 30.4 mg | 5.62 mg | +441% |
| Delta-5-avenasterol | 25.9 mg | 10.5 mg | +147% |
| Phytosterols, other | 17.8 mg | 20.8 mg | -14% |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.200 mg | |
| Choline from phosphatidylcholine | — | 0 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 0 mg | |
| Total Choline | — | 0.200 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 0 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | 1.000 mg | — | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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