Sesame Oil vs. Soybean Oil

Nutrition comparison of Sesame Oil and Soybean Oil


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

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

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

  • Both sesame oil and soybean oil are high in calories and saturated fat.
  • Soybean oil is a great source of Vitamin E.
  • Soybean oil is an excellent source of Vitamin K.
Detailed nutritional comparison of sesame oil 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: Sesame Oil (Oil, sesame, salad or cooking) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Soybean Oil src

Calories and Carbs

calories

Both sesame oil and soybean oil are high in calories. is very similar to sesame oil for calories - sesame oil has 884 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, sesame oil is similar to soybean oil for protein, carbs and fat. Sesame oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Soybean Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

Fat

saturated fat

Both sesame oil and soybean oil are high in saturated fat. Soybean oil has a little more saturated fat (7%) than sesame oil by weight - sesame oil has 14.2g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

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

Vitamins

Vitamin E

Soybean oil is a great source of Vitamin E and it has 484% more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has 12 times more Vitamin K than sesame oil - sesame oil has 13.6ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.

The B Vitamins

Minerals

iron

Soybean oil and sesame oil contain similar amounts of iron - soybean oil has 0.02mg of iron per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than sesame oil per 100 grams.

Sesame Oil Soybean Oil
alpha linoleic acid 0.3 G 7.034 G
Total 0.3 G 7.034 G

omega 6s

Comparing omega-6 fatty acids, both sesame oil and soybean oil contain significant amounts of linoleic acid.

Sesame Oil Soybean Oil
linoleic acid 41.3 G 50.299 G
other omega 6 ~ 0.242 G
Total 41.3 G 50.541 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: Sesame Oil (Oil, sesame, salad or cooking) and Soybean Oil (Oil, vegetable, soybean, refined) .

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G Water G
G Starch G
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FAQ

Does sesame oil or soybean oil contain more calories in 100 grams?
Both sesame oil and soybean oil are high in calories. is quite similar to sesame oil for calories - sesame oil has 884 calories in 100g and soybean oil has 884 calories.

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