Soybean Oil vs. Spinach
Nutrition comparison of Soybean Oil and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and spinach:
- Both spinach and soybean oil are high in Vitamin K.
- Soybean oil is a great source of Vitamin E.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and spinach has 97% less calories than soybean oil - spinach has 23 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 spinach per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Spinach | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 100% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and soybean oil are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than soybean oil - spinach has 2.2g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Spinach and soybean oil contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Spinach has more protein than soybean oil - spinach has 2.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and spinach has 100% less saturated fat than soybean oil - spinach has 0.06g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and spinach are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than soybean oil - spinach has 28.1mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - spinach has 469ug 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 303% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both spinach and soybean oil are high in Vitamin K. Spinach has 163% more Vitamin K than soybean oil - spinach has 482.9ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Spinach | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has more calcium than soybean oil - spinach has 99mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Spinach is a great source of iron and it has 134 times more iron than soybean oil - spinach has 2.7mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Spinach is an excellent source of potassium and it has more potassium than soybean oil - spinach has 558mg 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 spinach per 100 grams.
| Soybean Oil | Spinach | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.138 G |
| Total | 7.034 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than spinach per 100 grams.
| Soybean Oil | Spinach | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.026 G |
| Total | 50.541 G | 0.026 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 Spinach .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Spinach (Spinach, raw) .
Soybean Oil g
()
|
Daily Values (%) |
Spinach 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 spinach or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and spinach has 100% less calories than soybean oil - spinach has 23 calories in 100g and soybean oil has 884 calories.
Is spinach or soybean oil better for protein?
Spinach has more protein than soybean oil - spinach has 2.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Does spinach or soybean oil have more carbohydrates?
By weight, both spinach and soybean oil are low in carbohydrates - spinach has 3.6g of carbs for 100g and soybean oil has no carbs..
Does spinach or soybean oil contain more calcium?
Spinach is a rich source of calcium and it has more calcium than soybean oil - spinach has 99mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does spinach or soybean oil contain more potassium?
Spinach is a rich source of potassium and it has more potassium than soybean oil - spinach has 558mg of potassium in 100 grams and soybean oil does not contain significant amounts.