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  6. Wheat Bread vs. Vegetable oil

Wheat Bread vs. Vegetable oil — In-Depth Nutrition Comparison

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Significant differences between Wheat Bread and Vegetable oil

  • Wheat Bread has more Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, and Phosphorus, however, Vegetable oil is richer in Vitamin E .
  • Vegetable oil covers your daily Vitamin E needs 97% more than Wheat Bread.
  • Vegetable oil contains less Sodium.

Specific food types used in this comparison are Bread, wheat, toasted and Oil, corn, peanut, and olive.

Infographic

Wheat Bread vs Vegetable oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
9
:
1
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Iron +3046.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +7250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +3046.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +7250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
2
Vegetable oil
Vegetable oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +6058.3%
Contains more Vitamin K +268.4%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +6058.3%
Contains more Vitamin K +268.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Vegetable oil
Vegetable oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2241.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2241.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Vegetable oil
Vegetable oil
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +4613.7%
Contains more Polyunsaturated fat +1820.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +4613.7%
Contains more Polyunsaturated fat +1820.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Vegetable oil
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Vegetable oil Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 0g Wheat Bread
Fats 4.27g 100g Vegetable oil
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 884kcal Vegetable oil
Sugar 6.42g 0g Vegetable oil
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 0mg Wheat Bread
Iron 4.09mg 0.13mg Wheat Bread
Magnesium 59mg 0mg Wheat Bread
Phosphorus 188mg 0mg Wheat Bread
Potassium 223mg 0mg Wheat Bread
Sodium 601mg 0mg Vegetable oil
Zinc 1.47mg 0.02mg Wheat Bread
Copper 0.198mg 0mg Wheat Bread
Manganese 1.377mg 0mg Wheat Bread
Selenium 33.4µg 0µg Wheat Bread
Vitamin E 0.24mg 14.78mg Vegetable oil
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0mg Wheat Bread
Vitamin B2 0.382mg 0mg Wheat Bread
Vitamin B3 6.25mg 0mg Wheat Bread
Vitamin B5 0.456mg 0mg Wheat Bread
Vitamin B6 0.153mg 0mg Wheat Bread
Folate 86µg 0µg Wheat Bread
Vitamin K 5.7µg 21µg Vegetable oil
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g 14.367g Wheat Bread
Monounsaturated Fat 1.019g 48.033g Vegetable oil
Polyunsaturated fat 1.72g 33.033g Vegetable oil
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Vegetable oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
29%
Vegetable oil
Minerals Daily Need Coverage Score
89%
Wheat Bread
1%
Vegetable oil

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 13.378g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 601mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.