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  6. Wheat germ oil vs. Spread

Wheat germ oil vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between wheat germ oil and spread

  • Wheat germ oil has more vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat; however, spread is higher in vitamin A.
  • Wheat germ oil covers your daily need for vitamin E, 985% more than spread.
  • Wheat germ oil has 16 times more polyunsaturated fat than spread. While wheat germ oil has 61.7g of polyunsaturated fat, spread has only 3.98g.
  • Spread has less saturated fat.

These are the specific foods used in this comparison Oil, wheat germ and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Wheat germ 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% 0% 0% 0% 0% 0% 0% 0%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +∞%
~equal in Magnesium ~mg
~equal in Calcium ~mg
~equal in Iron ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
Spread
Spread
0
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% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Contains more Vitamin EVitamin E +8688.2%
Contains more Vitamin KVitamin K +100.8%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Wheat germ oil Spread DV% diff.
Vitamin E 149.4mg 1.7mg 985%
Polyunsaturated fat 61.7g 3.98g 385%
Fats 100g 17.1g 128%
Saturated fat 18.8g 2.22g 75%
Calories 884kcal 158kcal 36%
Sodium 0mg 755mg 33%
Monounsaturated fat 15.1g 7.6g 19%
Vitamin K 24.7µg 12.3µg 10%
Choline 20mg 4%
Potassium 0mg 12mg 0%
Trans fat 2.45g 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
Spread
Spread
2
17% 81% 2%
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
20% 16% 65%
Saturated fat: Sat. Fat 18.8 g
Monounsaturated fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 g
Spread
Spread
1
16% 55% 29%
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 +98.7%
Contains more Poly. FatPolyunsaturated fat +1450.3%
Contains less Sat. FatSaturated fat -88.2%

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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. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.