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Table salt vs. Vegetable oil — In-Depth Nutrition Comparison

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Important differences between Table salt and Vegetable oil

  • Table salt has less Vitamin E , Vitamin K, Polyunsaturated fat, and Monounsaturated Fat.
  • Table salt's daily need coverage for Sodium is 1685% more.
  • Vegetable oil is lower in Sodium.

The food varieties used in the comparison are Salt, table and Oil, corn, peanut, and olive.

Infographic

Table salt 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.
Table salt
Table salt
8
:
1
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Iron +153.8%
Contains more Magnesium +∞%
Contains more Potassium +∞%
Contains more Zinc +400%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
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 +153.8%
Contains more Magnesium +∞%
Contains more Potassium +∞%
Contains more Zinc +400%
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.
Table salt
Table salt
0
:
2
Vegetable oil
Vegetable oil
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Table salt
Table salt
2
:
1
Vegetable oil
Vegetable oil
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +∞%
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Vegetable oil Opinion
Fats 0g 100g Vegetable oil
Calories 0kcal 884kcal Vegetable oil
Calcium 24mg 0mg Table salt
Iron 0.33mg 0.13mg Table salt
Magnesium 1mg 0mg Table salt
Potassium 8mg 0mg Table salt
Sodium 38758mg 0mg Vegetable oil
Zinc 0.1mg 0.02mg Table salt
Copper 0.03mg 0mg Table salt
Manganese 0.1mg 0mg Table salt
Selenium 0.1µg 0µg Table salt
Vitamin E 0mg 14.78mg Vegetable oil
Vitamin K 0µg 21µg Vegetable oil
Saturated Fat 0g 14.367g Table salt
Monounsaturated Fat 0g 48.033g Vegetable oil
Polyunsaturated fat 0g 33.033g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Vegetable oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
0%
Table salt
29%
Vegetable oil
Minerals Daily Need Coverage Score
510%
Table salt
1%
Vegetable oil

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 38758mg)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 14.367g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.2)
Which food is richer in minerals?
Table salt
Table salt is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.