Vegetable oil vs. Spread — In-Depth Nutrition Comparison
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Significant differences between vegetable oil and spread
- Vegetable oil has more vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat; however, spread is richer in vitamin A.
- Spread covers your daily vitamin A needs 90% more than vegetable oil.
- Spread has 9 times less vitamin E than vegetable oil. Vegetable oil has 14.78mg of vitamin E, while spread has 1.7mg.
- Spread contains less saturated fat.
Specific food types used in this comparison are Oil, corn, peanut, and olive and Margarine-like spread, SMART BEAT Super Light without saturated fat.
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 more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more PotassiumPotassium | +∞% |
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 EVitamin E | +769.4% |
| Contains more Vitamin KVitamin K | +70.7% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
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 | +532% |
| Contains more Poly. FatPolyunsaturated fat | +730% |
| Contains less Sat. FatSaturated fat | -84.5% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 33.033g | 3.98g | 194% |
| Fats | 100g | 17.1g | 128% |
| Monounsaturated fat | 48.033g | 7.6g | 101% |
| Vitamin E | 14.78mg | 1.7mg | 87% |
| Saturated fat | 14.367g | 2.22g | 55% |
| Calories | 884kcal | 158kcal | 36% |
| Sodium | 0mg | 755mg | 33% |
| Vitamin K | 21µg | 12.3µg | 7% |
| Iron | 0.13mg | 2% | |
| Potassium | 0mg | 12mg | 0% |
| Zinc | 0.02mg | 0% | |
| Trans fat | 2.45g | N/A | |
| Choline | 0.2mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
27%
5%
Minerals Daily Need Coverage Score
1%
10%
Comparison summary
Which food is richer in minerals?
Vegetable oil is relatively richer in minerals
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 755mg)
Which food is richer in vitamins?
Vegetable oil is relatively richer in vitamins
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 12.147g)
Which food is cheaper?
Spread is cheaper (difference - $1.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)