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Vegetable oil vs. Table salt — In-Depth Nutrition Comparison

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Important differences between Vegetable oil and Table salt

  • Table salt has less Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Table salt's daily need coverage for Sodium is 1685% more.
  • Table salt is lower in Saturated Fat.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Salt, table.

Infographic

Vegetable oil vs Table salt 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
1
:
8
Table salt
Table salt
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +153.8%
Contains more Magnesium +∞%
Contains more Potassium +∞%
Contains more Zinc +400%
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%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +153.8%
Contains more Magnesium +∞%
Contains more Potassium +∞%
Contains more Zinc +400%
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
:
0
Table salt
Table salt
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
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%
Table salt
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% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
2
Table salt
Table salt
Contains more Fats +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Fats +∞%
Contains more Water +∞%
Contains more Other +∞%

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 Table salt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Table salt Opinion
Fats 100g 0g Vegetable oil
Calories 884kcal 0kcal Vegetable oil
Calcium 0mg 24mg Table salt
Iron 0.13mg 0.33mg Table salt
Magnesium 0mg 1mg Table salt
Potassium 0mg 8mg Table salt
Sodium 0mg 38758mg Vegetable oil
Zinc 0.02mg 0.1mg Table salt
Copper 0mg 0.03mg Table salt
Manganese 0mg 0.1mg Table salt
Selenium 0µg 0.1µg Table salt
Vitamin E 14.78mg 0mg Vegetable oil
Vitamin K 21µg 0µg Vegetable oil
Saturated Fat 14.367g 0g Table salt
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 Table salt
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Vegetable oil
0%
Table salt
Minerals Daily Need Coverage Score
1%
Vegetable oil
510%
Table salt

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 38758mg)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 14.367g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.2)
Which food is richer in minerals?
Table salt
Table salt 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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.