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Canola oil vs. Tomato sauce — In-Depth Nutrition Comparison

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How are Canola oil and Tomato sauce different?

  • Canola oil is higher in Vitamin E , and Vitamin K, however, Tomato sauce is richer in Copper, Iron, Potassium, Vitamin C, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin E from Canola oil is 107% higher.
  • Canola oil contains 180 times more Saturated Fat than Tomato sauce. While Canola oil contains 7.365g of Saturated Fat, Tomato sauce contains only 0.041g.

Oil, canola and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Canola oil vs Tomato sauce 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
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 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
:
Contains more Vitamin E +1112.5%
Contains more Vitamin K +2446.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin E +1112.5%
Contains more Vitamin K +2446.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33233.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Fats +33233.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +143709.1%
Contains more Polyunsaturated fat +23157.9%
Contains less Saturated Fat -99.4%
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +143709.1%
Contains more Polyunsaturated fat +23157.9%
Contains less Saturated Fat -99.4%

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 Tomato sauce
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Tomato sauce Opinion
Net carbs 0g 3.81g Tomato sauce
Protein 0g 1.2g Tomato sauce
Fats 100g 0.3g Canola oil
Carbs 0g 5.31g Tomato sauce
Calories 884kcal 24kcal Canola oil
Fructose 1.67g Tomato sauce
Sugar 0g 3.56g Canola oil
Fiber 0g 1.5g Tomato sauce
Calcium 0mg 14mg Tomato sauce
Iron 0mg 0.96mg Tomato sauce
Magnesium 0mg 15mg Tomato sauce
Phosphorus 0mg 27mg Tomato sauce
Potassium 0mg 297mg Tomato sauce
Sodium 0mg 11mg Canola oil
Zinc 0mg 0.22mg Tomato sauce
Copper 0mg 0.115mg Tomato sauce
Manganese 0mg 0.113mg Tomato sauce
Selenium 0µg 0.6µg Tomato sauce
Vitamin A 0IU 435IU Tomato sauce
Vitamin A RAE 0µg 22µg Tomato sauce
Vitamin E 17.46mg 1.44mg Canola oil
Vitamin C 0mg 7mg Tomato sauce
Vitamin B1 0mg 0.024mg Tomato sauce
Vitamin B2 0mg 0.065mg Tomato sauce
Vitamin B3 0mg 0.991mg Tomato sauce
Vitamin B5 0mg 0.309mg Tomato sauce
Vitamin B6 0mg 0.098mg Tomato sauce
Folate 0µg 9µg Tomato sauce
Vitamin K 71.3µg 2.8µg Canola oil
Tryptophan 0.009mg Tomato sauce
Threonine 0.037mg Tomato sauce
Isoleucine 0.025mg Tomato sauce
Leucine 0.034mg Tomato sauce
Lysine 0.037mg Tomato sauce
Methionine 0.008mg Tomato sauce
Phenylalanine 0.036mg Tomato sauce
Valine 0.025mg Tomato sauce
Histidine 0.02mg Tomato sauce
Trans Fat 0.395g 0g Tomato sauce
Saturated Fat 7.365g 0.041g Tomato sauce
Monounsaturated Fat 63.276g 0.044g Canola oil
Polyunsaturated fat 28.142g 0.121g 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 Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Tomato sauce
Minerals Daily Need Coverage Score
0%
Canola oil
15%
Tomato sauce

Comparison summary

Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 7.324g)
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.