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  6. Vegetable oil vs. White bread

Vegetable oil vs. White bread — In-Depth Nutrition Comparison

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The main differences between vegetable oil and white bread

  • Vegetable oil is richer in vitamin E, yet white bread is richer in vitamin B1, iron, selenium, vitamin B3, folate, manganese, and vitamin B2.
  • Daily need coverage for vitamin E for vegetable oil is 97% higher.
  • Vegetable oil contains 21 times more saturated fat than white bread. Vegetable oil contains 14.367g of saturated fat, while white bread contains 0.698g.
  • Vegetable oil has a lower glycemic index than white bread.

Food types used in this article are Oil, corn, peanut, and olive and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Vegetable oil vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2676.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +3600%
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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +6618.2%
Contains more Vitamin KVitamin K +10400%
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 FolateFolate +∞%
Contains more CholineCholine +7200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil White bread DV% diff.
Polyunsaturated fat 33.033g 1.602g 210%
Fats 100g 3.33g 149%
Monounsaturated fat 48.033g 0.599g 119%
Vitamin E 14.78mg 0.22mg 97%
Saturated fat 14.367g 0.698g 62%
Iron 0.13mg 3.61mg 44%
Vitamin B1 0mg 0.533mg 44%
Selenium 0µg 22µg 40%
Calories 884kcal 266kcal 31%
Vitamin B3 0mg 4.78mg 30%
Folate 0µg 111µg 28%
Manganese 0mg 0.536mg 23%
Sodium 0mg 490mg 21%
Vitamin B2 0mg 0.243mg 19%
Protein 0g 8.85g 18%
Vitamin K 21µg 0.2µg 17%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Phosphorus 0mg 98mg 14%
Calcium 0mg 144mg 14%
Copper 0mg 0.101mg 11%
Fiber 0g 2.7g 11%
Vitamin B5 0mg 0.536mg 11%
Zinc 0.02mg 0.74mg 7%
Vitamin B6 0mg 0.087mg 7%
Magnesium 0mg 23mg 5%
Potassium 0mg 126mg 4%
Choline 0.2mg 14.6mg 3%
Fructose 2.43g 3%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Trans fat 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +2903%
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +7918.9%
Contains more Poly. FatPolyunsaturated fat +1962%
Contains less Sat. FatSaturated fat -95.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.