Soybean Oil vs. Chicken
Nutrition comparison of Soybean Oil and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and chicken:
- Both chicken and soybean oil are high in calories.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken is an excellent source of potassium and protein.
- Soybean oil has signficantly less cholesterol than chicken.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and soybean oil are high in calories. Soybean oil has 368% more calories than chicken - chicken has 189 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much heavier in fat and similar to chicken for carbs. Soybean oil has a macronutrient ratio of 0:0:100 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Chicken | |
|---|---|---|
| Protein | ~ | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 52% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken is an excellent source of protein and it has more protein than soybean oil - chicken has 23.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and chicken has 80% less saturated fat than soybean oil - chicken has 3.1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both chicken and soybean oil are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
cholesterol
Soybean oil has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 19 times more Vitamin E than chicken - chicken has 0.39mg 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 86 times more Vitamin K than chicken - chicken has 2.1ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Soybean Oil | Chicken | |
|---|---|---|
| Thiamin | ~ | 0.121 MG |
| Riboflavin | ~ | 0.302 MG |
| Niacin | ~ | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | ~ | 0.538 MG |
| Folate | ~ | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Chicken has more calcium than soybean oil - chicken has 8mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Chicken has 45 times more iron than soybean oil - chicken has 0.93mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Chicken is an excellent source of potassium and it has more potassium than soybean oil - chicken has 677mg 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 chicken per 100 grams, however, chicken contains more dha and dpa than soybean oil per 100 grams.
| Soybean Oil | Chicken | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 7.034 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than chicken per 100 grams.
| Soybean Oil | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 50.299 G | 1.818 G |
| Total | 50.299 G | 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Soybean Oil g
()
|
Daily Values (%) |
Cooked Chicken 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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 chicken or soybean oil contain more calories in 100 grams?Both chicken and soybean oil are high in calories. Soybean oil has 370% more calories than chicken - chicken has 189 calories in 100g and soybean oil has 884 calories.
Is chicken or soybean oil better for protein?
Chicken is a fantastic source of protein and it has more protein than soybean oil - chicken has 23.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Does chicken or soybean oil contain more potassium?
Chicken is a rich source of potassium and it has more potassium than soybean oil - chicken has 677mg of potassium in 100 grams and soybean oil does not contain significant amounts.