Oil vs Oil

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Oil, soybean is higher in more vitamins & minerals

Calories (kcal)

Oil —
Oil 884

Protein (g)

Oil —
Oil 0.110

Carbs (g)

Oil —
Oil 0

Fat (g)

Oil —
Oil 100.0

Fiber (g)

Oil —
Oil 0

Quick answers

Which is more nutrient-dense?

Oil, soybean 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
Energy
Energy — 884 kcal
Macronutrients
Water — 0.120 g
Protein — 0.110 g
Total lipid (fat) — 100.0 g
Carbohydrate, by difference — 0 g
Fiber, total dietary — 0 g
Fats & Fatty Acids
Fatty acids, total saturated 14.9 g 8.98 g
Fatty acids, total monounsaturated 22.1 g 18.4 g
Fatty acids, total trans — 0.094 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0 mg
Thiamin (Vitamin B1) — 0 mg
Riboflavin (Vitamin B2) — 0 mg
Niacin (Vitamin B3) — 0 mg
Vitamin B-6 — Pyridoxine — 0 mg
Biotin (Vitamin B7) — 0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 0.200 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 0 ug
Carotene, beta — 0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) 12.2 mg 0.470 mg
Vitamin D (D2 + D3) — 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca — 1.00 mg
Iron, Fe — 0 mg
Magnesium, Mg — 0 mg
Phosphorus, P — 1.00 mg
Potassium, K — 0 mg
Sodium, Na — 0 mg
Zinc, Zn — 0.070 mg
Copper, Cu — 0 mg
Manganese, Mn — 0 mg
Selenium, Se — 0 ug
Other Nutrients
Energy — 3700 kj
Total fat (NLEA) 94.6 g —
Ash — 0 g
Total Sugars — 0 g
Folic acid (Vitamin B9 — synthetic) — 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 0 ug
Betaine 0 mg —
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 0 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 1.80 mg 0.550 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 70.4 mg 28.8 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 22.0 mg 1.65 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0.870 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 1.60 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.890 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone — 9.30 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0.008 g
SFA 12:0 (Lauric acid) — 0.018 g
SFA 14:0 (Myristic acid) 0.075 g 0.077 g
SFA 15:0 (Pentadecanoic acid) 0.014 g 0.027 g
SFA 16:0 (Palmitic acid) 10.3 g 5.11 g
SFA 17:0 (Margaric acid) 0.086 g 0.051 g
SFA 18:0 (Stearic acid) 3.71 g 3.37 g
SFA 20:0 (Arachidic acid) 0.294 g 0.131 g
SFA 21:0 0.025 g —
SFA 22:0 (Behenic acid) 0.306 g 0.113 g
SFA 24:0 (Lignoceric acid) 0.124 g 0.075 g
MUFA 14:1 (Myristoleic acid) — 0.008 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 0.060 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.080 g 0.060 g
MUFA 17:1 (Heptadecenoic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) — 18.3 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 21.4 g 18.3 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0 g
MUFA 20:1 c 0.600 g —
MUFA 22:1 (Omega-9, Erucic acid family) — 0.031 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) — 0.017 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.023 g
Fatty acids, total polyunsaturated 57.6 g 67.8 g
PUFA 18:2 (Omega-6, Linoleic acid) — 14.3 g
PUFA 18:2 c 50.9 g —
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 50.9 g 14.2 g
PUFA 18:2 CLAs — 0.031 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 53.4 g
PUFA 18:3 c 6.62 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 6.62 g 53.4 g
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 n-6 (Omega-6, Eicosadienoic acid) — 0.031 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) — 0.096 g
PUFA 20:3 c 0 g —
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) — 0.081 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g 0.015 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0.013 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 — 0.044 g
TFA 16:1 t — 0 g
TFA 18:1 t — 0.030 g
TFA 22:1 t — 0.014 g
TFA 18:2 t not further defined — 0.050 g
Fatty acids, total trans-polyenoic — 0.050 g
Stigmasterol 55.4 mg 30.0 mg
Campesterol 58.0 mg 98.0 mg
Brassicasterol 0 mg —
Beta-sitosterol 153 mg 206 mg
Campestanol 2.15 mg —
Beta-sitostanol 5.62 mg —
Delta-5-avenasterol 10.5 mg —
Phytosterols, other 20.8 mg —
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
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 —
Isoflavones
Total isoflavones 0 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Oil, soybean nutrition facts Oil, flaxseed, cold pressed nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +2496% in Oil, soybean

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