Egg White vs. Soybean Oil

Nutrition comparison of Egg White and Soybean Oil


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus soybean oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and soybean oil:

  • Egg white has more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
  • Egg white has signficantly more potassium than soybean oil.
  • Egg white is a great source of protein.
  • Soybean oil is a great source of Vitamin E.
  • Soybean oil is an excellent source of Vitamin K.
Detailed nutritional comparison of egg white and soybean oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Soybean Oil src

Calories and Carbs

calories

Soybean oil is high in calories and egg white has 94% less calories than soybean oil - egg white has 52 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to soybean oil per calorie. Egg white has a macronutrient ratio of 91:6:4 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Soybean Oil
Protein 91% ~
Carbohydrates 6% ~
Fat 4% 100%
Alcohol ~ ~

carbohydrates

Both egg white and soybean oil are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and soybean oil does not contain significant amounts.

sugar

Egg white and soybean oil contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and soybean oil does not contain significant amounts.

Protein

protein

Egg white is a great source of protein and it has more protein than soybean oil - egg white has 10.9g of protein per 100 grams and soybean oil does not contain significant amounts.

Fat

saturated fat

Soybean oil is high in saturated fat and egg white has less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Both soybean oil and egg white are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin E

Soybean oil is a great source of Vitamin E and it has more Vitamin E than egg white - soybean oil has 8.2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than egg white - soybean oil has 183.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Egg white has more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.

Egg White Soybean Oil
Thiamin 0.004 MG ~
Riboflavin 0.439 MG ~
Niacin 0.105 MG ~
Pantothenic acid 0.19 MG ~
Vitamin B6 0.005 MG ~
Folate 4 UG ~
Vitamin B12 0.09 UG ~

Minerals

calcium

Egg white has more calcium than soybean oil - egg white has 7mg of calcium per 100 grams and soybean oil does not contain significant amounts.

iron

Egg white and soybean oil contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and soybean oil has 0.02mg of iron.

potassium

Egg white has signficantly more potassium than soybean oil - egg white has 163mg of potassium per 100 grams and soybean oil does not contain significant amounts.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg White or Soybean Oil .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) .

Egg White g

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G Water G
G Starch G
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FAQ

Does egg white or soybean oil contain more calories in 100 grams?
Soybean oil is high in calories and egg white has 90% less calories than soybean oil - egg white has 52 calories in 100g and soybean oil has 884 calories.

Is egg white or soybean oil better for protein?
Egg white is a great source of protein and it has more protein than soybean oil - egg white has 10.9g of protein per 100 grams and soybean oil does not contain significant amounts.