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Soybean oil vs. Spread — In-Depth Nutrition Comparison

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How are soybean oil and spread different?

  • Soybean oil is higher in vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat; however, spread is richer in vitamin A.
  • Daily need coverage for vitamin A for spread is 90% higher.
  • Soybean oil contains 9 times more polyunsaturated fat than spread. While soybean oil contains 37.6g of polyunsaturated fat, spread contains only 3.98g.
  • Spread has less saturated fat.

Oil, soybean, salad or cooking, (partially hydrogenated) and Margarine-like spread, SMART BEAT Super Light without saturated fat are the varieties used in this article.

Infographic

Soybean oil vs Spread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +∞%
~equal in Magnesium ~mg
~equal in Calcium ~mg
~equal in Iron ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0.11%
Spread
Spread
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Contains more Vitamin EVitamin E +376.5%
Contains more Vitamin KVitamin K +100.8%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Soybean oil Spread DV% diff.
Polyunsaturated fat 37.6g 3.98g 224%
Fats 100g 17.1g 128%
Monounsaturated fat 43g 7.6g 89%
Saturated fat 14.9g 2.22g 58%
Vitamin E 8.1mg 1.7mg 43%
Calories 884kcal 158kcal 36%
Sodium 0mg 755mg 33%
Vitamin K 24.7µg 12.3µg 10%
Potassium 0mg 12mg 0%
Trans fat 2.45g N/A
Choline 0.2mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more FatsFats +484.8%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 45% 39%
Saturated fat: Sat. Fat 14.9 g
Monounsaturated fat: Mono. Fat 43 g
Polyunsaturated fat: Poly. Fat 37.6 g
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains more Mono. FatMonounsaturated fat +465.8%
Contains more Poly. FatPolyunsaturated fat +844.7%
Contains less Sat. FatSaturated fat -85.1%

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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. Soybean oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171012/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.