Soup vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Soup 441
Oil —
Protein (g)
Soup 10.1
Oil —
Carbs (g)
Soup 60.3
Oil —
Fat (g)
Soup 17.7
Oil —
Fiber (g)
Soup 3.00
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 | Soup | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 441 kcal | — | |
| Macronutrients | |||
| Water | 6.56 g | — | |
| Protein | 10.1 g | — | |
| Total lipid (fat) | 17.7 g | — | |
| Carbohydrate, by difference | 60.3 g | — | |
| Fiber, total dietary | 3.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.16 g | 13.4 g | -39% |
| Fatty acids, total monounsaturated | 6.19 g | 27.7 g | -78% |
| Fatty acids, total trans | 0.069 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.479 mg | — | |
| Riboflavin (Vitamin B2) | 0.258 mg | — | |
| Niacin (Vitamin B3) | 5.14 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.448 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | — | |
| Biotin (Vitamin B7) | 111 ug | — | |
| Choline, total | 5.30 mg | — | |
| Vitamin E (alpha-tocopherol) | 2.49 mg | 22.6 mg | -89% |
| Minerals | |||
| Calcium, Ca | 21.0 mg | — | |
| Iron, Fe | 3.93 mg | — | |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 115 mg | — | |
| Potassium, K | 177 mg | — | |
| Sodium, Na | 1727 mg | — | |
| Zinc, Zn | 0.610 mg | — | |
| Copper, Cu | 0.122 mg | — | |
| Manganese, Mn | 0.644 mg | — | |
| Selenium, Se | 19.6 ug | — | |
| Other Nutrients | |||
| Energy | 1846 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 5.31 g | — | |
| Total Sugars | 1.99 g | — | |
| Sucrose | 1.40 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.590 g | — | |
| Galactose | 0 g | — | |
| Starch | 56.1 g | — | |
| Betaine | 19.2 mg | — | |
| Retinol | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.210 mg | 1.10 mg | -81% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.110 mg | 60.9 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 2.78 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.98 mg | 1.49 mg | +33% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.31 mg | 4.40 mg | -70% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 3.28 mg | 1.60 mg | +105% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 1.02 mg | 0 mg | |
| Vitamin K1 — Phylloquinone | 9.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.005 g | — | |
| SFA 10:0 (Capric acid) | 0.012 g | — | |
| SFA 12:0 (Lauric acid) | 0.055 g | — | |
| SFA 14:0 (Myristic acid) | 0.178 g | 0.034 g | +424% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0.008 g | +25% |
| SFA 16:0 (Palmitic acid) | 7.07 g | 11.1 g | -36% |
| SFA 17:0 (Margaric acid) | 0.018 g | 0.061 g | -70% |
| SFA 18:0 (Stearic acid) | 0.721 g | 1.58 g | -54% |
| SFA 20:0 (Arachidic acid) | 0.059 g | 0.349 g | -83% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.013 g | 0.112 g | -88% |
| SFA 24:0 (Lignoceric acid) | 0.016 g | 0.154 g | -90% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.027 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.027 g | 0.091 g | -70% |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.12 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.10 g | 27.2 g | -78% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.032 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.19 g | 52.9 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.12 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.07 g | 51.9 g | -96% |
| PUFA 18:2 CLAs | 0.006 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.062 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.055 g | 1.04 g | -95% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.007 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 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) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 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 | 0.023 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.023 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.046 g | — | |
| Fatty acids, total trans-polyenoic | 0.046 g | — | |
| Stigmasterol | — | 55.3 mg | |
| Campesterol | — | 153 mg | |
| Brassicasterol | — | 0.414 mg | |
| Beta-sitosterol | — | 538 mg | |
| Campestanol | — | 12.9 mg | |
| Beta-sitostanol | — | 30.4 mg | |
| Delta-5-avenasterol | — | 25.9 mg | |
| Phytosterols, other | — | 17.8 mg | |
| Daidzein | 0.733 mg | — | |
| Genistein | 0.433 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.000 mg | |
| Isoflavones | |||
| Total isoflavones | 1.23 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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