Soybean Oil vs. Chicken Breast
Nutrition comparison of Soybean Oil and Cooked Chicken Breast
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 breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and chicken breast:
- Both chicken breast and soybean oil are high in calories.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast 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: Soybean Oil (Oil, vegetable, soybean, refined) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and soybean oil are high in calories. Soybean oil has 436% more calories than chicken breast - chicken breast has 165 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 breast for carbs. Soybean oil has a macronutrient ratio of 0:0:100 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Chicken Breast | |
|---|---|---|
| Protein | ~ | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken breast is an excellent source of protein and it has more protein than soybean oil - chicken breast has 31g 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 breast has 93% less saturated fat than soybean oil - chicken breast has 1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and chicken breast are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Soybean oil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than soybean oil - chicken breast has 6ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than soybean oil - chicken breast has 5iu 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 29 times more Vitamin E than chicken breast - chicken breast has 0.27mg 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 612 times more Vitamin K than chicken breast - chicken breast has 0.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Soybean Oil | Chicken Breast | |
|---|---|---|
| Thiamin | ~ | 0.07 MG |
| Riboflavin | ~ | 0.114 MG |
| Niacin | ~ | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has more calcium than soybean oil - chicken breast has 15mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Chicken breast has 51 times more iron than soybean oil - chicken breast has 1mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Chicken breast is a great source of potassium and it has more potassium than soybean oil - chicken breast has 256mg 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 breast per 100 grams, however, chicken breast contains more dha than soybean oil per 100 grams.
| Soybean Oil | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 7.034 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than chicken breast per 100 grams.
| Soybean Oil | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 50.299 G | 0.59 G |
| Total | 50.299 G | 0.65 G |
Customize your serving size
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 Soybean Oil or Chicken Breast .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Soybean Oil g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or soybean oil contain more calories in 100 grams?Both chicken breast and soybean oil are high in calories. Soybean oil has 440% more calories than chicken breast - chicken breast has 165 calories in 100g and soybean oil has 884 calories.
Is chicken breast or soybean oil better for protein?
Chicken breast is a fantastic source of protein and it has more protein than soybean oil - chicken breast has 31g of protein per 100 grams and soybean oil does not contain significant amounts.