Egg vs. Soybean Oil
Nutrition comparison of Egg 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
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and soybean oil:
- Both egg and soybean oil are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than soybean oil.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and 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 (Egg, whole, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and soybean oil are high in calories. Soybean oil has 518% more calories than egg - egg has 143 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to soybean oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Soybean Oil | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and soybean oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and soybean oil does not contain significant amounts.
sugar
Egg and soybean oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has more protein than soybean oil - egg has 12.6g 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 has 80% less saturated fat than soybean oil - egg has 3.1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both egg and soybean oil are low in trans fat - egg has 0.04g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
cholesterol
Egg is high in cholesterol and soybean oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - egg has 160ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than soybean oil - egg has 82iu 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 679% more Vitamin E than egg - egg has 1.1mg 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 egg - egg has 0.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Soybean Oil | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has more calcium than soybean oil - egg has 56mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Egg has signficantly more iron than soybean oil - egg has 1.8mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Egg has more potassium than soybean oil - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than soybean oil per 100 grams.
| Egg | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 7.034 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than egg per 100 grams.
| Egg | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.003 G | 0.242 G |
| linoleic acid | 1.555 G | 50.299 G |
| Total | 1.558 G | 50.541 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: Egg (Egg, whole, raw, fresh) and Soybean Oil (Oil, vegetable, soybean, refined) .
Egg 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 or soybean oil contain more calories in 100 grams?Both egg and soybean oil are high in calories. Soybean oil has 520% more calories than egg - egg has 143 calories in 100g and soybean oil has 884 calories.
Is egg or soybean oil better for protein?
Egg is a fantastic source of protein and it has more protein than soybean oil - egg has 12.6g of protein per 100 grams and soybean oil does not contain significant amounts.