Wheat Flour vs. Soybean Oil
Nutrition comparison of Wheat Flour and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and soybean oil:
- Both wheat flour and soybean oil are high in calories.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and soybean oil are high in calories. Soybean oil has 145% more calories than wheat flour - wheat flour has 361 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to soybean oil per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Soybean Oil | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and soybean oil has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than soybean oil - wheat flour has 2.4g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Wheat flour and soybean oil contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Wheat flour is a great source of protein and it has more protein than soybean oil - wheat flour has 12g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and wheat flour has 98% less saturated fat than soybean oil - wheat flour has 0.24g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and wheat flour are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and soybean oil contain similar amounts of Vitamin A - wheat flour has 0.6ug 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 19 times more Vitamin E than wheat flour - wheat flour has 0.4mg 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 612 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Flour | Soybean Oil | |
|---|---|---|
| Thiamin | 0.812 MG | ~ |
| Riboflavin | 0.512 MG | ~ |
| Niacin | 7.554 MG | ~ |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 183 UG | ~ |
Minerals
calcium
Wheat flour has more calcium than soybean oil - wheat flour has 15mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Wheat flour is an excellent source of iron and it has 219 times more iron than soybean oil - wheat flour has 4.4mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Wheat flour has more potassium than soybean oil - wheat flour has 100mg 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 wheat flour per 100 grams.
| Wheat Flour | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 7.034 G |
| Total | 0.043 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Soybean Oil | |
|---|---|---|
| linoleic acid | 0.685 G | 50.299 G |
| other omega 6 | ~ | 0.242 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Soybean Oil (Oil, vegetable, soybean, refined) .
Wheat Flour g
()
|
Daily Values (%) |
Soybean 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 wheat flour or soybean oil contain more calories in 100 grams?Both wheat flour and soybean oil are high in calories. Soybean oil has 150% more calories than wheat flour - wheat flour has 361 calories in 100g and soybean oil has 884 calories.
Does wheat flour or soybean oil have more carbohydrates?
By weight, wheat flour is high in carbohydrates and soybean oil has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and soybean oil has no carbs..
Does wheat flour or soybean oil contain more iron?
Wheat flour is an abundant source of iron and it has 219 times more iron than soybean oil - wheat flour has 4.4mg of iron in 100 grams and soybean oil has 0.02mg of iron.