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Spread vs. Wheat germ oil — In-Depth Nutrition Comparison

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Summary of differences between Spread and Wheat germ oil

  • Spread has less Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat than Wheat germ oil.
  • Wheat germ oil covers your daily need of Vitamin E 985% more than Spread.

These are the specific foods used in this comparison Margarine-like spread, SMART BEAT Super Light without saturated fat and Oil, wheat germ.

Infographic

Spread vs Wheat germ 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.
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%
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%
Contains more PotassiumPotassium +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg
~equal in Selenium ~0µg

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.
Spread
1
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% 269% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 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% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +8688.2%
Contains more Vitamin KVitamin K +100.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 16% 65%
Saturated Fat: Sat. Fat 18.8 g
Monounsaturated Fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 g
Contains less Sat. FatSaturated Fat -88.2%
Contains more Mono. FatMonounsaturated Fat +98.7%
Contains more Poly. FatPolyunsaturated fat +1450.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Wheat germ oil Opinion
Calories 158kcal 884kcal Wheat germ oil
Fats 17.1g 100g Wheat germ oil
Potassium 12mg 0mg Spread
Sodium 755mg 0mg Wheat germ oil
Vitamin A 4489IU 0IU Spread
Vitamin E 1.7mg 149.4mg Wheat germ oil
Vitamin K 12.3µg 24.7µg Wheat germ oil
Trans Fat 2.45g Wheat germ oil
Choline 20mg Wheat germ oil
Saturated Fat 2.22g 18.8g Spread
Monounsaturated Fat 7.6g 15.1g Wheat germ oil
Polyunsaturated fat 3.98g 61.7g Wheat germ oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Wheat germ oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
26%
Spread
235%
Wheat germ oil
Minerals Daily Need Coverage Score
10%
Spread
0%
Wheat germ oil

Comparison summary

Which food is richer in minerals?
Wheat germ oil
Wheat germ oil is relatively richer in minerals
Which food contains less Sodium?
Wheat germ oil
Wheat germ oil contains less Sodium (difference - 755mg)
Which food is richer in vitamins?
Wheat germ oil
Wheat germ oil is relatively richer in vitamins
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 16.58g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/nutrients
  2. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.