Egg White vs. Soybean Oil
Nutrition comparison of Egg White and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and soybean oil:
- Egg white has more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Egg white has signficantly more potassium than soybean oil.
- Egg white is a great 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: Egg White (Egg, white, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and egg white has 94% less calories than soybean oil - egg white has 52 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to soybean oil per calorie. Egg white has a macronutrient ratio of 91:6:3 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Soybean Oil | |
|---|---|---|
| Protein | 91% | ~ |
| Carbohydrates | 6% | ~ |
| Fat | 3% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and soybean oil are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and soybean oil does not contain significant amounts.
sugar
Egg white and soybean oil contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Egg white is a great source of protein and it has more protein than soybean oil - egg white has 10.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and egg white has less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both soybean oil and egg white are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has more Vitamin E than egg white - soybean oil has 8.2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than egg white - soybean oil has 183.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg white has more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
| Egg White | Soybean Oil | |
|---|---|---|
| Thiamin | 0.004 MG | ~ |
| Riboflavin | 0.439 MG | ~ |
| Niacin | 0.105 MG | ~ |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | ~ |
| Folate | 4 UG | ~ |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Egg white has more calcium than soybean oil - egg white has 7mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Egg white and soybean oil contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Egg white has signficantly more potassium than soybean oil - egg white has 163mg of potassium per 100 grams and soybean oil does not contain significant amounts.
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: Egg White (Egg, white, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) .
Egg White 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 egg white or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and egg white has 90% less calories than soybean oil - egg white has 52 calories in 100g and soybean oil has 884 calories.
Is egg white or soybean oil better for protein?
Egg white is a great source of protein and it has more protein than soybean oil - egg white has 10.9g of protein per 100 grams and soybean oil does not contain significant amounts.