Vegetable Oil vs. Chicken Breast
Nutrition comparison of Vegetable Oil and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and chicken breast:
- Both vegetable oil and chicken breast are high in calories.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vegetable oil and chicken breast are high in calories. Vegetable oil has 422% more calories than chicken breast - vegetable oil has 862 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, vegetable oil is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Vegetable oil has a macronutrient ratio of 0:0:100 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vegetable Oil | Chicken Breast | |
|---|---|---|
| Protein | ~ | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken breast is an excellent source of protein and it has more protein than vegetable oil - chicken breast has 31g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and chicken breast has 88% less saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Vegetable oil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than vegetable oil - chicken breast has 6ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than vegetable oil - chicken breast has 5iu of Vitamin D per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has 13 times more Vitamin E than chicken breast - vegetable oil has 3.8mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Vegetable oil has 81 times more Vitamin K than chicken breast - vegetable oil has 24.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Vegetable Oil | Chicken Breast | |
|---|---|---|
| Thiamin | ~ | 0.07 MG |
| Riboflavin | ~ | 0.114 MG |
| Niacin | ~ | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has more calcium than vegetable oil - chicken breast has 15mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Chicken breast has more iron than vegetable oil - chicken breast has 1mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Chicken breast is a great source of potassium and it has more potassium than vegetable oil - chicken breast has 256mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than chicken breast per 100 grams.
| Vegetable Oil | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.6 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.6 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Vegetable Oil (Vegetable oil, palm kernel) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Vegetable Oil g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does vegetable oil or chicken breast contain more calories in 100 grams?Both vegetable oil and chicken breast are high in calories. Vegetable oil has 420% more calories than chicken breast - vegetable oil has 862 calories in 100g and chicken breast has 165 calories.
Is chicken breast or vegetable oil better for protein?
Chicken breast is a fantastic source of protein and it has more protein than vegetable oil - chicken breast has 31g of protein per 100 grams and vegetable oil does not contain significant amounts.