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  6. Vegetable oil vs. Sugar

Vegetable oil vs. Sugar — In-Depth Nutrition Comparison

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Significant differences between Vegetable oil and Sugar

  • The amount of Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat in Vegetable oil is higher than in Sugar.
  • Vegetable oil covers your daily Vitamin E needs 99% more than Sugar.

Specific food types used in this comparison are Oil, corn, peanut, and olive and Sugars, granulated.

Infographic

Vegetable oil vs Sugar 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.
Vegetable oil
Vegetable oil
3
:
5
Sugar
Sugar
Contains more Iron +160%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Iron +160%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Vegetable oil
Vegetable oil
2
:
1
Sugar
Sugar
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
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%
Sugar
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% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
2
Sugar
Sugar
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +∞%

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Sugar Opinion
Net carbs 0g 99.98g Sugar
Fats 100g 0g Vegetable oil
Carbs 0g 99.98g Sugar
Calories 884kcal 387kcal Vegetable oil
Sugar 0g 99.8g Vegetable oil
Calcium 0mg 1mg Sugar
Iron 0.13mg 0.05mg Vegetable oil
Potassium 0mg 2mg Sugar
Sodium 0mg 1mg Vegetable oil
Zinc 0.02mg 0.01mg Vegetable oil
Copper 0mg 0.007mg Sugar
Manganese 0mg 0.004mg Sugar
Selenium 0µg 0.6µg Sugar
Vitamin E 14.78mg 0mg Vegetable oil
Vitamin B2 0mg 0.019mg Sugar
Vitamin K 21µg 0µg Vegetable oil
Saturated Fat 14.367g 0g Sugar
Monounsaturated Fat 48.033g 0g Vegetable oil
Polyunsaturated fat 33.033g 0g Vegetable oil

Which food is preferable for your diet?

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

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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%
Vegetable oil
0%
Sugar
Minerals Daily Need Coverage Score
1%
Vegetable oil
1%
Sugar

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 99.8g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 65)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 14.367g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.2)
Which food is richer in minerals?
Sugar
Sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.