Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Vegetable oil vs. Cooking oil — In-Depth Nutrition Comparison

Compare

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

Vegetable oil vs Cooking 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.
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Calcium +∞%
Contains more Iron +330.8%
Contains more Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
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
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin K +186.7%
Equal in Vitamin E - 14.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
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 more Polyunsaturated fat +213.9%
Contains more Monounsaturated Fat +51.9%
Equal in Saturated Fat - 13.808
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains more 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.
Vegetable oil Cooking oil
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Vegetable oil Cooking oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Calcium 0mg 1mg Cooking oil
Iron 0.13mg 0.56mg Cooking oil
Potassium 0mg 1mg Cooking oil
Sodium 0mg 2mg Vegetable oil
Zinc 0.02mg 0mg Vegetable oil
Vitamin E 14.78mg 14.35mg Vegetable oil
Vitamin K 21µg 60.2µg Cooking oil
Saturated Fat 14.367g 13.808g Cooking oil
Monounsaturated Fat 48.033g 72.961g Cooking oil
Polyunsaturated fat 33.033g 10.523g Vegetable oil

Which food is preferable for your diet?

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

People also compare

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%
Vegetable oil
36%
Cooking oil
Minerals Daily Need Coverage Score
1%
Vegetable oil
2%
Cooking oil

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Cooking oil
Cooking oil is lower in Saturated Fat (difference - 0.559g)
Which food is richer in minerals?
Cooking oil
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Cooking oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.