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Canola oil vs. Mustard oil — In-Depth Nutrition Comparison

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A recap on differences between Canola oil and Mustard oil

  • Mustard oil has less Polyunsaturated fat, and Monounsaturated Fat.
  • Mustard oil covers your daily Saturated Fat needs 21% more than Canola oil.
  • Canola oil has less Saturated Fat.

Food varieties used in this article are Oil, canola and Oil, mustard.

Infographic

Canola oil vs Mustard oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +32.6%
Equal in Monounsaturated Fat - 59.187
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +32.6%
Equal in Monounsaturated Fat - 59.187

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Canola oil Mustard oil
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Canola oil Mustard oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Vitamin E 17.46mg Canola oil
Vitamin K 71.3µg Canola oil
Trans Fat 0.395g Mustard oil
Saturated Fat 7.365g 11.582g Canola oil
Monounsaturated Fat 63.276g 59.187g Canola oil
Polyunsaturated fat 28.142g 21.23g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Mustard oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Canola oil
0%
Mustard oil
Minerals Daily Need Coverage Score
0%
Canola oil
0%
Mustard oil

Comparison summary

Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Canola oil
Canola oil is lower in Saturated Fat (difference - 4.217g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.