Soybean Oil vs. Watercress
Nutrition comparison of Soybean Oil and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and watercress:
- Both watercress and soybean oil are high in Vitamin K.
- Soybean oil is a great source of Vitamin E.
- Watercress has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Watercress is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and watercress has 99% less calories than soybean oil - watercress has 11 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to watercress per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Watercress | |
|---|---|---|
| Protein | ~ | 60% |
| Carbohydrates | ~ | 34% |
| Fat | 100% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and soybean oil are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Watercress has more dietary fiber than soybean oil - watercress has 0.5g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Watercress and soybean oil contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Watercress has more protein than soybean oil - watercress has 2.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and watercress has 100% less saturated fat than soybean oil - watercress has 0.03g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and watercress are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than soybean oil - watercress has 43mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - watercress has 160ug of Vitamin A 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 718% more Vitamin E than watercress - watercress has 1mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both watercress and soybean oil are high in Vitamin K. Watercress has 36% more Vitamin K than soybean oil - watercress has 250ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Watercress | |
|---|---|---|
| Thiamin | ~ | 0.09 MG |
| Riboflavin | ~ | 0.12 MG |
| Niacin | ~ | 0.2 MG |
| Pantothenic acid | ~ | 0.31 MG |
| Vitamin B6 | ~ | 0.129 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has more calcium than soybean oil - watercress has 120mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Watercress and soybean oil contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Watercress is an excellent source of potassium and it has more potassium than soybean oil - watercress has 330mg 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 watercress per 100 grams.
| Soybean Oil | Watercress | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.023 G |
| Total | 7.034 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than watercress per 100 grams.
| Soybean Oil | Watercress | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.012 G |
| Total | 50.541 G | 0.012 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 Watercress .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Watercress (Watercress, raw) .
Soybean Oil g
()
|
Daily Values (%) |
Watercress 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 watercress or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and watercress has 100% less calories than soybean oil - watercress has 11 calories in 100g and soybean oil has 884 calories.
Is watercress or soybean oil better for protein?
Watercress has more protein than soybean oil - watercress has 2.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Does watercress or soybean oil have more carbohydrates?
By weight, both watercress and soybean oil are low in carbohydrates - watercress has 1.3g of carbs for 100g and soybean oil has no carbs..
Does watercress or soybean oil contain more calcium?
Watercress is a rich source of calcium and it has more calcium than soybean oil - watercress has 120mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does watercress or soybean oil contain more potassium?
Watercress is a rich source of potassium and it has more potassium than soybean oil - watercress has 330mg of potassium in 100 grams and soybean oil does not contain significant amounts.