Wheat vs. Vegetable oil — In-Depth Nutrition Comparison
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The main differences between wheat and vegetable oil
- Wheat is richer in selenium, manganese, copper, phosphorus, iron, fiber, zinc, and vitamin B3, yet vegetable oil is richer in vitamin E.
- Daily need coverage for vitamin E for vegetable oil is 97% higher.
- Wheat contains less saturated fat.
- Vegetable oil has a lower glycemic index than wheat.
Food types used in this article are Wheat, KAMUT khorasan, cooked and Oil, corn, peanut, and olive.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1253.8% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +9100% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +6058.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +11948.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +57082.1% |
| Contains more Poly. FatPolyunsaturated fat | +13493.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.243g | 33.033g | 219% |
| Fats | 0.83g | 100g | 153% |
| Monounsaturated fat | 0.084g | 48.033g | 120% |
| Vitamin E | 0.24mg | 14.78mg | 97% |
| Saturated fat | 0.077g | 14.367g | 65% |
| Selenium | 31.9µg | 0µg | 58% |
| Manganese | 1.03mg | 0mg | 45% |
| Calories | 132kcal | 884kcal | 38% |
| Copper | 0.207mg | 0mg | 23% |
| Phosphorus | 147mg | 0mg | 21% |
| Iron | 1.76mg | 0.13mg | 20% |
| Vitamin K | 21µg | 18% | |
| Fiber | 4.3g | 0g | 17% |
| Zinc | 1.84mg | 0.02mg | 17% |
| Vitamin B3 | 2.305mg | 0mg | 14% |
| Magnesium | 48mg | 0mg | 11% |
| Protein | 5.71g | 0g | 11% |
| Carbs | 27.6g | 0g | 9% |
| Vitamin B1 | 0.095mg | 0mg | 8% |
| Potassium | 164mg | 0mg | 5% |
| Vitamin B6 | 0.07mg | 0mg | 5% |
| Folate | 11µg | 0µg | 3% |
| Vitamin B2 | 0.03mg | 0mg | 2% |
| Calcium | 9mg | 0mg | 1% |
| Net carbs | 23.3g | 0g | N/A |
| Sugar | 3.07g | 0g | N/A |
| Sodium | 8mg | 0mg | 0% |
| Trans fat | 0.002g | N/A | |
| Choline | 0.2mg | 0% | |
| Tryptophan | 0.051mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.22mg | 0% | |
| Leucine | 0.432mg | 0% | |
| Lysine | 0.161mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.267mg | 0% | |
| Histidine | 0.147mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
27%
Minerals Daily Need Coverage Score
61%
1%
Comparison summary
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 14.29g)
Which food is cheaper?
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Vegetable oil is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Vegetable oil is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
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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.