Soybean Oil vs. Vegetable Oil
Nutrition comparison of Soybean Oil and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and vegetable oil:
- Both vegetable 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.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vegetable oil and soybean oil are high in calories. Soybean oil is very similar to vegetable oil for calories - vegetable oil has 862 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is similar to vegetable oil for protein, carbs and fat. Soybean oil has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Vegetable Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both vegetable oil and soybean oil are high in saturated fat. Soybean oil has 87% more saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and vegetable oil are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 115% more Vitamin E than vegetable oil - vegetable oil has 3.8mg 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 645% more Vitamin K than vegetable oil - vegetable oil has 24.7ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Minerals
iron
Soybean oil and vegetable oil contain similar amounts of iron - soybean oil has 0.02mg of iron per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than vegetable oil per 100 grams.
| Soybean Oil | Vegetable Oil | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 1.6 G |
| Total | 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Vegetable Oil (Vegetable oil, palm kernel) .
Soybean Oil g
()
|
Daily Values (%) |
Vegetable Oil 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 soybean oil contain more calories in 100 grams?Both vegetable oil and soybean oil are high in calories. Soybean oil is quite similar to vegetable oil for calories - vegetable oil has 862 calories in 100g and soybean oil has 884 calories.