Restaurant vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, soybean is higher in more vitamins & minerals
Calories (kcal)
Restaurant 260
Oil —
Protein (g)
Restaurant 8.88
Oil —
Carbs (g)
Restaurant 25.5
Oil —
Fat (g)
Restaurant 13.6
Oil —
Fiber (g)
Restaurant 1.00
Oil —
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 | Restaurant | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 260 kcal | — | |
| Macronutrients | |||
| Water | 50.8 g | — | |
| Protein | 8.88 g | — | |
| Total lipid (fat) | 13.6 g | — | |
| Carbohydrate, by difference | 25.5 g | — | |
| Fiber, total dietary | 1.00 g | — | |
| Sugars, Total | 10.3 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.68 g | 14.9 g | -82% |
| Fatty acids, total monounsaturated | 3.49 g | 22.1 g | -84% |
| Fatty acids, total trans | 0.087 g | — | |
| Cholesterol | 24.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.30 mg | — | |
| Thiamin (Vitamin B1) | 0.235 mg | — | |
| Riboflavin (Vitamin B2) | 0.103 mg | — | |
| Niacin (Vitamin B3) | 2.11 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.443 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.170 mg | — | |
| Choline, total | 32.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.190 ug | — | |
| Vitamin A, RAE | 29.0 ug | — | |
| Carotene, beta | 259 ug | — | |
| Carotene, alpha | 139 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.890 mg | 12.2 mg | -93% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | — | |
| Iron, Fe | 3.07 mg | — | |
| Magnesium, Mg | 13.0 mg | — | |
| Phosphorus, P | 133 mg | — | |
| Potassium, K | 152 mg | — | |
| Sodium, Na | 304 mg | — | |
| Zinc, Zn | 1.07 mg | — | |
| Copper, Cu | 0.060 mg | — | |
| Manganese, Mn | 0.173 mg | — | |
| Selenium, Se | 9.70 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 260 kcal | — | |
| Energy | 1090 kj | — | |
| Nitrogen | 1.42 g | — | |
| Total fat (NLEA) | 13.3 g | 94.6 g | -86% |
| Ash | 1.25 g | — | |
| Carbohydrate, by summation | 23.0 g | — | |
| Sucrose | 4.47 g | — | |
| Glucose | 3.01 g | — | |
| Fructose | 2.85 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 11.7 g | — | |
| Choline, free | 3.50 mg | — | |
| Choline, from phosphocholine | 0.800 mg | — | |
| Choline, from phosphotidyl choline | 16.2 mg | — | |
| Choline, from glycerophosphocholine | 7.30 mg | — | |
| Choline, from sphingomyelin | 4.60 mg | — | |
| Betaine | 7.40 mg | 0 mg | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 199 ug | — | |
| Lycopene | 22.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | 1.80 mg | -97% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 3.27 mg | 70.4 mg | -95% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.28 mg | 22.0 mg | -94% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 1.60 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 27.8 ug | — | |
| SFA 4:0 (Butyric acid) | 0.003 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 10:0 (Capric acid) | 0.005 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.042 g | 0.075 g | -44% |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | 0.014 g | -71% |
| SFA 16:0 (Palmitic acid) | 1.79 g | 10.3 g | -83% |
| SFA 17:0 (Margaric acid) | 0.018 g | 0.086 g | -79% |
| SFA 18:0 (Stearic acid) | 0.719 g | 3.71 g | -81% |
| SFA 20:0 (Arachidic acid) | 0.039 g | 0.294 g | -87% |
| SFA 21:0 | — | 0.025 g | |
| SFA 22:0 (Behenic acid) | 0.035 g | 0.306 g | -89% |
| SFA 24:0 (Lignoceric acid) | 0.012 g | 0.124 g | -90% |
| MUFA 14:1 c | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.074 g | 0.080 g | -7% |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | — | |
| MUFA 17:1 c | 0.015 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.32 g | 21.4 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.072 g | — | |
| MUFA 20:1 c | 0.072 g | 0.600 g | -88% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 7.05 g | 57.6 g | -88% |
| PUFA 18:2 c | 6.21 g | 50.9 g | -88% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 6.20 g | 50.9 g | -88% |
| PUFA 18:2 CLAs | 0.014 g | — | |
| PUFA 18:3 c | 0.786 g | 6.62 g | -88% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.785 g | 6.62 g | -88% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.013 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.013 g | — | |
| PUFA 20:3 c | 0.006 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.025 g | — | |
| PUFA 20:4c | 0.025 g | — | |
| PUFA 20:5c | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.003 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.003 g | — | |
| PUFA 22:6 c | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.034 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.030 g | — | |
| TFA 22:1 t | 0.003 g | — | |
| Fatty acids, total trans-dienoic | 0.052 g | — | |
| TFA 18:2 t not further defined | 0.052 g | — | |
| 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 | |
| Tryptophan (EAA) | 0.102 g | — | |
| Threonine (EAA) | 0.373 g | — | |
| Isoleucine (EAA, BCAA) | 0.377 g | — | |
| Leucine (EAA, BCAA) | 0.707 g | — | |
| Lysine (EAA) | 0.663 g | — | |
| Methionine (EAA) | 0.207 g | — | |
| Cystine (conditionally essential) | 0.110 g | — | |
| Phenylalanine (EAA) | 0.343 g | — | |
| Tyrosine (conditionally essential) | 0.253 g | — | |
| Valine (EAA, BCAA) | 0.410 g | — | |
| Arginine (conditionally essential) | 0.540 g | — | |
| Histidine (EAA) | 0.287 g | — | |
| Alanine | 0.473 g | — | |
| Aspartic acid | 0.767 g | — | |
| Glutamic acid | 1.87 g | — | |
| Glycine (conditionally essential) | 0.400 g | — | |
| Proline (conditionally essential) | 0.447 g | — | |
| Serine | 0.380 g | — | |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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