Soybean Oil vs. Butterhead Lettuce
Nutrition comparison of Soybean Oil and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and butterhead lettuce:
- Both butterhead lettuce and soybean oil are high in Vitamin K.
- Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Butterhead lettuce has signficantly more calcium than soybean oil.
- Butterhead lettuce is a great source of potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Soybean oil is a great source of Vitamin E.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and butterhead lettuce has 99% less calories than soybean oil - butterhead lettuce has 13 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Butterhead Lettuce | |
|---|---|---|
| Protein | ~ | 33% |
| Carbohydrates | ~ | 57% |
| Fat | 100% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and soybean oil are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Butterhead lettuce has more dietary fiber than soybean oil - butterhead lettuce has 1.1g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Butterhead lettuce and soybean oil contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Butterhead lettuce has more protein than soybean oil - butterhead lettuce has 1.4g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and butterhead lettuce has 100% less saturated fat than soybean oil - butterhead lettuce has 0.03g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and butterhead lettuce are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than soybean oil - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - butterhead lettuce has 166ug of Vitamin A 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 44 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both butterhead lettuce and soybean oil are high in Vitamin K. Soybean oil has 80% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Butterhead Lettuce | |
|---|---|---|
| Thiamin | ~ | 0.057 MG |
| Riboflavin | ~ | 0.062 MG |
| Niacin | ~ | 0.357 MG |
| Pantothenic acid | ~ | 0.15 MG |
| Vitamin B6 | ~ | 0.082 MG |
| Folate | ~ | 73 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than soybean oil - butterhead lettuce has 35mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Butterhead lettuce has 61 times more iron than soybean oil - butterhead lettuce has 1.2mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has more potassium than soybean oil - butterhead lettuce has 238mg 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 butterhead lettuce per 100 grams.
| Soybean Oil | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.083 G |
| Total | 7.034 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than butterhead lettuce per 100 grams.
| Soybean Oil | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.034 G |
| Total | 50.541 G | 0.034 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: Soybean Oil (Oil, vegetable, soybean, refined) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Soybean Oil g
()
|
Daily Values (%) |
Butterhead Lettuce 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 butterhead lettuce or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and butterhead lettuce has 100% less calories than soybean oil - butterhead lettuce has 13 calories in 100g and soybean oil has 884 calories.
Is butterhead lettuce or soybean oil better for protein?
Butterhead lettuce has more protein than soybean oil - butterhead lettuce has 1.4g of protein per 100 grams and soybean oil does not contain significant amounts.
Does butterhead lettuce or soybean oil have more carbohydrates?
By weight, both butterhead lettuce and soybean oil are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and soybean oil has no carbs..