Beef vs. Soybean Oil
Nutrition comparison of Cooked Beef and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and soybean oil:
- Both beef and soybean oil are high in calories and saturated fat.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than soybean oil.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and soybean oil are high in calories. Soybean oil has 219% more calories than beef - beef has 277 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to soybean oil for carbs. Beef has a macronutrient ratio of 38:0:62 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Soybean Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Beef is an excellent source of protein and it has more protein than soybean oil - beef has 25.4g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both beef and soybean oil are high in saturated fat. Soybean oil has 108% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Soybean oil has 42% less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
cholesterol
Soybean oil has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.
Vitamins
Vitamin A
Beef and soybean oil contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin D
Beef and soybean oil contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 67 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 60 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Soybean Oil | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than soybean oil - beef has 35mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Beef is a great source of iron and it has 111 times more iron than soybean oil - beef has 2.3mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Beef is a great source of potassium and it has more potassium than soybean oil - beef has 275mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 7.034 G |
| Total | 0.056 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than beef per 100 grams.
| Beef | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.013 G | 0.242 G |
| linoleic acid | 0.39 G | 50.299 G |
| Total | 0.403 G | 50.541 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soybean Oil (Oil, vegetable, soybean, refined) .
Cooked Beef g
()
|
Daily Values (%) |
Soybean Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or soybean oil contain more calories in 100 grams?Both beef and soybean oil are high in calories. Soybean oil has 220% more calories than beef - beef has 277 calories in 100g and soybean oil has 884 calories.
Is beef or soybean oil better for protein?
Beef is a fantastic source of protein and it has more protein than soybean oil - beef has 25.4g of protein per 100 grams and soybean oil does not contain significant amounts.