Almonds vs. Canola oil — In-Depth Nutrition Comparison
Compare
Summary of differences between almonds and canola oil
- Almonds have more copper, manganese, vitamin B2, phosphorus, magnesium, vitamin E, fiber, iron, and zinc, while canola oil has more vitamin K.
- Almonds cover your daily need for copper, 115% more than canola oil.
These are the specific foods used in this comparison Nuts, almonds and Oil, canola.
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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 EVitamin E | +46.8% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +25950% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.031mg | 0mg | 115% |
| Polyunsaturated fat | 12.329g | 28.142g | 105% |
| Manganese | 2.179mg | 0mg | 95% |
| Vitamin B2 | 1.138mg | 0mg | 88% |
| Monounsaturated fat | 31.551g | 63.276g | 79% |
| Fats | 49.93g | 100g | 77% |
| Phosphorus | 481mg | 0mg | 69% |
| Magnesium | 270mg | 0mg | 64% |
| Vitamin K | 0µg | 71.3µg | 59% |
| Vitamin E | 25.63mg | 17.46mg | 54% |
| Fiber | 12.5g | 0g | 50% |
| Iron | 3.71mg | 0mg | 46% |
| Protein | 21.15g | 0g | 42% |
| Zinc | 3.12mg | 0mg | 28% |
| Calcium | 269mg | 0mg | 27% |
| Vitamin B3 | 3.618mg | 0mg | 23% |
| Potassium | 733mg | 0mg | 22% |
| Vitamin B1 | 0.205mg | 0mg | 17% |
| Saturated fat | 3.802g | 7.365g | 16% |
| Calories | 579kcal | 884kcal | 15% |
| Folate | 44µg | 0µg | 11% |
| Vitamin B6 | 0.137mg | 0mg | 11% |
| Choline | 52.1mg | 0.2mg | 9% |
| Vitamin B5 | 0.471mg | 0mg | 9% |
| Selenium | 4.1µg | 0µg | 7% |
| Carbs | 21.55g | 0g | 7% |
| Net carbs | 9.05g | 0g | N/A |
| Sugar | 4.35g | 0g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 0mg | 0% |
| Trans fat | 0.015g | 0.395g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | 9.137g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +100.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Mono. FatMonounsaturated fat | +100.6% |
| Contains more Poly. FatPolyunsaturated fat | +128.3% |
