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Black pepper vs. Canola oil — In-Depth Nutrition Comparison

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Important differences between black pepper and canola oil

  • Black pepper has more manganese, copper, iron, fiber, vitamin K, calcium, magnesium, and potassium; however, canola oil is richer in vitamin E.
  • Black pepper's daily need coverage for manganese is 554% more.
  • Black pepper contains less saturated fat.
  • Black pepper has a higher glycemic index. The glycemic index of black pepper is 32, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Spices, pepper, black and Oil, canola.

Infographic

Black pepper vs Canola 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
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 Vitamin KVitamin K +129.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +5550%
Contains more Vitamin EVitamin E +1578.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
100%
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 +2967.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
7% 64% 28%
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 -81.1%
Contains more Mono. FatMonounsaturated fat +8462.4%
Contains more Poly. FatPolyunsaturated fat +2719.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Canola oil DV% diff.
Manganese 12.753mg 0mg 554%
Polyunsaturated fat 0.998g 28.142g 181%
Monounsaturated fat 0.739g 63.276g 156%
Fats 3.26g 100g 149%
Copper 1.33mg 0mg 148%
Iron 9.71mg 0mg 121%
Vitamin E 1.04mg 17.46mg 109%
Fiber 25.3g 0g 101%
Vitamin K 163.7µg 71.3µg 77%
Calcium 443mg 0mg 44%
Magnesium 171mg 0mg 41%
Potassium 1329mg 0mg 39%
Calories 251kcal 884kcal 32%
Vitamin B5 1.399mg 0mg 28%
Saturated fat 1.392g 7.365g 27%
Phosphorus 158mg 0mg 23%
Vitamin B6 0.291mg 0mg 22%
Carbs 63.95g 0g 21%
Protein 10.39g 0g 21%
Vitamin B2 0.18mg 0mg 14%
Zinc 1.19mg 0mg 11%
Selenium 4.9µg 0µg 9%
Vitamin B1 0.108mg 0mg 9%
Vitamin B3 1.143mg 0mg 7%
Folate 17µg 0µg 4%
Vitamin A 27µg 0µg 3%
Choline 11.3mg 0.2mg 2%
Sodium 20mg 0mg 1%
Net carbs 38.65g 0g N/A
Sugar 0.64g 0g N/A
Trans fat 0g 0.395g N/A
Tryptophan 0.058mg 0%
Threonine 0.244mg 0%
Isoleucine 0.366mg 0%
Leucine 1.014mg 0%
Lysine 0.244mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.446mg 0%
Valine 0.547mg 0%
Histidine 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Black pepper
41%
Canola oil
Minerals Daily Need Coverage Score
297%
Black pepper
0%
Canola oil

Comparison summary

Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.5)
Which food is lower in Saturated fat?
Black pepper
Black pepper is lower in Saturated fat (difference - 5.973g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.