Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and vegetable oil:
Both oats and vegetable oil are high in calories. Vegetable oil has 122% more calories than oat - oat has 389 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to vegetable oil per calorie. Oats has a macronutrient ratio of 17:67:16 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oats | Vegetable Oil | |
---|---|---|
Protein | 17% | ~ |
Carbohydrates | 67% | ~ |
Fat | 16% | 100% |
Alcohol | ~ | ~ |
Oat is high in carbohydrates and vegetable oil has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
Oat is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - oat has 10.6g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
Oat is an excellent source of protein and it has more protein than vegetable oil - oat has 16.9g of protein per 100 grams and vegetable oil does not contain significant amounts.
Vegetable oil is high in saturated fat and oat has 85% less saturated fat than vegetable oil - oat has 1.2g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vegetable oil has more Vitamin E than oat - vegetable oil has 3.8mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vegetable oil has more Vitamin K than oat - vegetable oil has 24.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Oats | Vegetable Oil | |
---|---|---|
Thiamin | 0.763 MG | ~ |
Riboflavin | 0.139 MG | ~ |
Niacin | 0.961 MG | ~ |
Pantothenic acid | 1.349 MG | ~ |
Vitamin B6 | 0.119 MG | ~ |
Folate | 56 UG | ~ |
Oat is a great source of calcium and it has more calcium than vegetable oil - oat has 54mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
Oat is an excellent source of iron and it has more iron than vegetable oil - oat has 4.7mg of iron per 100 grams and vegetable oil does not contain significant amounts.
Oat is an excellent source of potassium and it has more potassium than vegetable oil - oat has 429mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Comparing omega-6 fatty acids, both oats and vegetable oil contain significant amounts of linoleic acid.
Oats | Vegetable Oil | |
---|---|---|
linoleic acid | 2.424 G | 1.6 G |
Total | 2.424 G | 1.6 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oats or Vegetable Oil .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Vegetable Oil (Vegetable oil, palm kernel) .
Oats g
()
|
Daily Values (%) |
Vegetable Oil g
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||