Oil vs Snacks
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, soybean is higher in more vitamins & minerals
Calories (kcal)
Oil —
Snacks 560
Protein (g)
Oil —
Snacks 6.72
Carbs (g)
Oil —
Snacks 53.5
Fat (g)
Oil —
Snacks 35.4
Fiber (g)
Oil —
Snacks 4.20
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 | Snacks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 560 kcal | |
| Macronutrients | |||
| Water | — | 1.35 g | |
| Protein | — | 6.72 g | |
| Total lipid (fat) | — | 35.4 g | |
| Carbohydrate, by difference | — | 53.5 g | |
| Fiber, total dietary | — | 4.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.9 g | 5.49 g | +171% |
| Fatty acids, total monounsaturated | 22.1 g | 14.9 g | +48% |
| Fatty acids, total trans | — | 0.215 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 27.3 mg | |
| Thiamin (Vitamin B1) | — | 0.158 mg | |
| Riboflavin (Vitamin B2) | — | 0.173 mg | |
| Niacin (Vitamin B3) | — | 5.48 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.815 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.651 mg | |
| Biotin (Vitamin B7) | — | 58.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 12.1 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 | 7.72 mg | +58% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | — | 24.0 mg | |
| Iron, Fe | — | 1.43 mg | |
| Magnesium, Mg | — | 62.0 mg | |
| Phosphorus, P | — | 148 mg | |
| Potassium, K | — | 1304 mg | |
| Sodium, Na | — | 187 mg | |
| Zinc, Zn | — | 1.51 mg | |
| Copper, Cu | — | 0.299 mg | |
| Manganese, Mn | — | 0.478 mg | |
| Selenium, Se | — | 7.80 ug | |
| Other Nutrients | |||
| Energy | — | 2341 kj | |
| Total fat (NLEA) | 94.6 g | — | |
| Ash | — | 3.00 g | |
| Total Sugars | — | 0.340 g | |
| Sucrose | — | 0.340 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 46.0 g | |
| Fluoride, F | — | 61.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 58.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 58.0 ug | |
| Betaine | 0 mg | 0.200 mg | -100% |
| 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 | 10.5 mg | -83% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 70.4 mg | 5.11 mg | +1278% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 22.0 mg | 0.440 mg | +4900% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.220 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.60 mg | 0.070 mg | +2186% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.190 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 22.1 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) | — | 0.019 g | |
| SFA 12:0 (Lauric acid) | — | 0.007 g | |
| SFA 14:0 (Myristic acid) | 0.075 g | 0.130 g | -42% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.008 g | +75% |
| SFA 16:0 (Palmitic acid) | 10.3 g | 4.29 g | +140% |
| SFA 17:0 (Margaric acid) | 0.086 g | 0.024 g | +258% |
| SFA 18:0 (Stearic acid) | 3.71 g | 0.727 g | +410% |
| SFA 20:0 (Arachidic acid) | 0.294 g | 0.157 g | +87% |
| SFA 21:0 | 0.025 g | — | |
| SFA 22:0 (Behenic acid) | 0.306 g | 0.073 g | +319% |
| SFA 24:0 (Lignoceric acid) | 0.124 g | 0.052 g | +138% |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.117 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.080 g | 0.117 g | -32% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.022 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 14.6 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.4 g | 14.5 g | +47% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.239 g | |
| MUFA 20:1 c | 0.600 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.004 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 57.6 g | 12.4 g | +364% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 12.0 g | |
| PUFA 18:2 c | 50.9 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 50.9 g | 11.8 g | +332% |
| PUFA 18:2 CLAs | — | 0.014 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.414 g | |
| PUFA 18:3 c | 6.62 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 6.62 g | 0.392 g | +1589% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.021 g | |
| PUFA 18:3i | — | 0.001 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.006 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.002 g | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.009 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 | — | 0.028 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.028 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.186 g | |
| Fatty acids, total trans-polyenoic | — | 0.187 g | |
| Phytosterols | — | 181 mg | |
| Stigmasterol | 55.4 mg | — | |
| Campesterol | 58.0 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 153 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.
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