Soybean Oil vs. Spinach

Nutrition comparison of Soybean Oil and Spinach


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

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

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

  • Both spinach and soybean oil are high in Vitamin K.
  • Soybean oil is a great source of Vitamin E.
  • Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
Detailed nutritional comparison of soybean oil and spinach 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: Soybean Oil (Oil, vegetable, soybean, refined) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Soybean Oil src
Image of Spinach src

Calories and Carbs

calories

Soybean oil is high in calories and spinach has 97% less calories than soybean oil - spinach has 23 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soybean Oil Spinach
Protein ~ 39%
Carbohydrates ~ 49%
Fat 100% 12%
Alcohol ~ ~

carbohydrates

Both spinach and soybean oil are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than soybean oil - spinach has 2.2g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.

sugar

Spinach and soybean oil contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and soybean oil does not contain significant amounts.

Protein

protein

Spinach has more protein than soybean oil - spinach has 2.9g of protein per 100 grams and soybean oil does not contain significant amounts.

Fat

saturated fat

Soybean oil is high in saturated fat and spinach has 100% less saturated fat than soybean oil - spinach has 0.06g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than soybean oil - spinach has 28.1mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - spinach has 469ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.

Vitamin E

Soybean oil is a great source of Vitamin E and it has 303% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Both spinach and soybean oil are high in Vitamin K. Spinach has 163% more Vitamin K than soybean oil - spinach has 482.9ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Soybean Oil Spinach
Thiamin ~ 0.078 MG
Riboflavin ~ 0.189 MG
Niacin ~ 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 ~ 0.195 MG
Folate ~ 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has more calcium than soybean oil - spinach has 99mg of calcium per 100 grams and soybean oil does not contain significant amounts.

iron

Spinach is a great source of iron and it has 134 times more iron than soybean oil - spinach has 2.7mg of iron per 100 grams and soybean oil has 0.02mg of iron.

potassium

Spinach is an excellent source of potassium and it has more potassium than soybean oil - spinach has 558mg of potassium per 100 grams and soybean 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 spinach per 100 grams.

Soybean Oil Spinach
alpha linoleic acid 7.034 G 0.138 G
Total 7.034 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, soybean oil has more linoleic acid than spinach per 100 grams.

Soybean Oil Spinach
other omega 6 0.242 G ~
linoleic acid 50.299 G 0.026 G
Total 50.541 G 0.026 G



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 Soybean Oil or Spinach .

Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Spinach (Spinach, raw) .

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FAQ

Does spinach or soybean oil contain more calories in 100 grams?
Soybean oil is high in calories and spinach has 100% less calories than soybean oil - spinach has 23 calories in 100g and soybean oil has 884 calories.

Is spinach or soybean oil better for protein?
Spinach has more protein than soybean oil - spinach has 2.9g of protein per 100 grams and soybean oil does not contain significant amounts.

Does spinach or soybean oil have more carbohydrates?
By weight, both spinach and soybean oil are low in carbohydrates - spinach has 3.6g of carbs for 100g and soybean oil has no carbs..

Does spinach or soybean oil contain more calcium?
Spinach is a rich source of calcium and it has more calcium than soybean oil - spinach has 99mg of calcium in 100 grams and soybean oil does not contain significant amounts.

Does spinach or soybean oil contain more potassium?
Spinach is a rich source of potassium and it has more potassium than soybean oil - spinach has 558mg of potassium in 100 grams and soybean oil does not contain significant amounts.