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Vegetable oil vs. Spread — In-Depth Nutrition Comparison

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How are vegetable oil and spread different?

  • Vegetable oil is richer in vitamin E and vitamin K, while spread is higher in vitamin B12, selenium, copper, vitamin B1, and choline.
  • Vegetable oil covers your daily need for vitamin E, 87% more than spread.
  • Vegetable oil contains 13 times more vitamin K than spread. Vegetable oil contains 21µg of vitamin K, while spread contains 1.6µg.
  • Spread is lower in saturated fat.

Oil, corn, peanut, and olive and Sandwich spread, pork, beef types were used in this article.

Infographic

Vegetable oil vs Spread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Spread
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +507.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +5000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin EVitamin E +749.4%
Contains more Vitamin KVitamin K +1212.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +31050%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more FatsFats +476.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +533.3%
Contains more Poly. FatPolyunsaturated fat +1187.8%
Contains less Sat. FatSaturated fat -58.4%

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 Spread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Spread DV% diff.
Polyunsaturated fat 33.033g 2.565g 203%
Fats 100g 17.34g 127%
Monounsaturated fat 48.033g 7.584g 101%
Vitamin E 14.78mg 1.74mg 87%
Vitamin B12 0µg 1.12µg 47%
Sodium 0mg 1013mg 44%
Saturated fat 14.367g 5.977g 38%
Calories 884kcal 235kcal 32%
Selenium 0µg 9.7µg 18%
Vitamin K 21µg 1.6µg 16%
Protein 0g 7.66g 15%
Vitamin B1 0mg 0.172mg 14%
Copper 0mg 0.13mg 14%
Cholesterol 0mg 38mg 13%
Vitamin B3 0mg 1.73mg 11%
Choline 0.2mg 62.3mg 11%
Vitamin B2 0mg 0.134mg 10%
Zinc 0.02mg 1.02mg 9%
Vitamin B6 0mg 0.12mg 9%
Vitamin B5 0mg 0.43mg 9%
Phosphorus 0mg 59mg 8%
Iron 0.13mg 0.79mg 8%
Carbs 0g 11.94g 4%
Vitamin D 0IU 22IU 3%
Potassium 0mg 110mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Magnesium 0mg 8mg 2%
Calcium 0mg 12mg 1%
Manganese 0mg 0.026mg 1%
Folate 0µg 2µg 1%
Fiber 0g 0.2g 1%
Net carbs 0g 11.74g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

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

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%
Vegetable oil
30%
Spread
Minerals Daily Need Coverage Score
1%
Vegetable oil
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1013mg)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 8.39g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.3)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
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)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.