Vegetable oil vs. Cooking oil — In-Depth Nutrition Comparison
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How are Vegetable oil and Cooking oil different?
- Vegetable oil is richer in Polyunsaturated fat, while Cooking oil is higher in Vitamin K, Iron, and Monounsaturated Fat.
- Cooking oil covers your daily need of Vitamin K 33% more than Vegetable oil.
- Vegetable oil contains 3 times more Polyunsaturated fat than Cooking oil. Vegetable oil contains 33.033g of Polyunsaturated fat, while Cooking oil contains 10.523g.
Oil, corn, peanut, and olive and Oil, olive, salad or cooking types were used in this article.
Infographic
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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.
Contains
less
Sodium
-100%
Contains
more
Zinc
+∞%
Contains
more
Calcium
+∞%
Contains
more
Iron
+330.8%
Contains
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Potassium
+∞%
Contains
less
Sodium
-100%
Contains
more
Zinc
+∞%
Contains
more
Calcium
+∞%
Contains
more
Iron
+330.8%
Contains
more
Potassium
+∞%
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.
:
Contains
more
Vitamin K
+186.7%
Equal in Vitamin E - 14.35
Contains
more
Vitamin K
+186.7%
Equal in Vitamin E - 14.35
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Equal in Fats - 100
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+213.9%
Contains
more
Monounsaturated Fat
+51.9%
Equal in Saturated Fat - 13.808
Saturated Fat:
14.367 g
Monounsaturated Fat:
48.033 g
Polyunsaturated fat:
33.033 g
Saturated Fat:
13.808 g
Monounsaturated Fat:
72.961 g
Polyunsaturated fat:
10.523 g
Contains
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Polyunsaturated fat
+213.9%
Contains
more
Monounsaturated Fat
+51.9%
Equal in Saturated Fat - 13.808
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
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| Lower in Sodium |
|
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Calcium | 0mg | 1mg |
|
| Iron | 0.13mg | 0.56mg |
|
| Potassium | 0mg | 1mg |
|
| Sodium | 0mg | 2mg |
|
| Zinc | 0.02mg | 0mg |
|
| Vitamin E | 14.78mg | 14.35mg |
|
| Vitamin K | 21µg | 60.2µg |
|
| Saturated Fat | 14.367g | 13.808g |
|
| Monounsaturated Fat | 48.033g | 72.961g |
|
| Polyunsaturated fat | 33.033g | 10.523g |
|
Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories 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
29%
36%
Minerals Daily Need Coverage Score
1%
2%
Comparison summary
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Vegetable oil is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Cooking oil is lower in Saturated Fat (difference - 0.559g)
Which food is richer in minerals?
Cooking oil 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.