Egg vs. Vegetable Oil

Nutrition comparison of Egg and Vegetable Oil


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

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

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

  • Both egg and vegetable oil are high in calories.
  • Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than vegetable oil.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of egg and vegetable 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 (Egg, whole, raw, fresh) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Vegetable Oil src

Calories and Carbs

calories

Both egg and vegetable oil are high in calories. Vegetable oil has 503% more calories than egg - egg has 143 calories per 100 grams and vegetable oil has 862 calories.

For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to vegetable oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Vegetable Oil
Protein 36% ~
Carbohydrates 2% ~
Fat 62% 100%
Alcohol ~ ~

carbohydrates

Both egg and vegetable oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and vegetable oil does not contain significant amounts.

sugar

Egg and vegetable oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and vegetable oil does not contain significant amounts.

Protein

protein

Egg is an excellent source of protein and it has more protein than vegetable oil - egg has 12.6g of protein per 100 grams and vegetable oil does not contain significant amounts.

Fat

saturated fat

Vegetable oil is high in saturated fat and egg has 62% less saturated fat than vegetable oil - egg has 3.1g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.

trans fat

Both egg and vegetable oil are low in trans fat - egg has 0.04g of trans fat per 100 grams and vegetable oil does not contain significant amounts.

cholesterol

Egg is high in cholesterol and vegetable oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and vegetable oil does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than vegetable oil - egg has 160ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than vegetable oil - egg has 82iu of Vitamin D per 100 grams and vegetable oil does not contain significant amounts.

Vitamin E

Vegetable oil has 263% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.

Vitamin K

Vegetable oil has 81 times more Vitamin K than egg - egg has 0.3ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.

The B Vitamins

Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Egg Vegetable Oil
Thiamin 0.04 MG ~
Riboflavin 0.457 MG ~
Niacin 0.075 MG ~
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG ~
Folate 47 UG ~
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has more calcium than vegetable oil - egg has 56mg of calcium per 100 grams and vegetable oil does not contain significant amounts.

iron

Egg has signficantly more iron than vegetable oil - egg has 1.8mg of iron per 100 grams and vegetable oil does not contain significant amounts.

potassium

Egg has more potassium than vegetable oil - egg has 138mg 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, both egg and vegetable oil contain significant amounts of linoleic acid.

Egg Vegetable Oil
other omega 6 0.022 G ~
linoleic acid 1.555 G 1.6 G
Total 1.577 G 1.6 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: Egg (Egg, whole, raw, fresh) and Vegetable Oil (Vegetable oil, palm kernel) .

Egg g

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G Water G
G Starch G
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FAQ

Does egg or vegetable oil contain more calories in 100 grams?
Both egg and vegetable oil are high in calories. Vegetable oil has 500% more calories than egg - egg has 143 calories in 100g and vegetable oil has 862 calories.

Is egg or vegetable oil better for protein?
Egg is a fantastic source of protein and it has more protein than vegetable oil - egg has 12.6g of protein per 100 grams and vegetable oil does not contain significant amounts.