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Canola oil vs. American cheese — In-Depth Nutrition Comparison

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A recap on differences between canola oil and American cheese

  • Canola oil has more vitamin E and vitamin K; however, American cheese is higher in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Canola oil covers your daily vitamin E needs 111% more than American cheese.
  • American cheese contains 27 times less vitamin K than canola oil. Canola oil contains 71.3µg of vitamin K, while American cheese contains 2.6µg.
  • Canola oil has less saturated fat.
  • The glycemic index of American cheese is higher.

Food varieties used in this article are Oil, canola and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Canola oil vs American cheese 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains less SodiumSodium -100%
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 +∞%

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% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +2082.5%
Contains more Vitamin KVitamin K +2642.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18000%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more FatsFats +214.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +668.3%
Contains more Poly. FatPolyunsaturated fat +2088.3%

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 American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Canola oil American cheese DV% diff.
Polyunsaturated fat 28.142g 1.286g 179%
Monounsaturated fat 63.276g 8.236g 138%
Vitamin E 17.46mg 0.8mg 111%
Fats 100g 31.79g 105%
Calcium 0mg 1045mg 105%
Phosphorus 0mg 641mg 92%
Sodium 0mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Vitamin K 71.3µg 2.6µg 57%
Saturated fat 7.365g 18.057g 49%
Selenium 0µg 20.2µg 37%
Protein 0g 18.13g 36%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Calories 884kcal 371kcal 26%
Zinc 0mg 2.49mg 23%
Vitamin B2 0mg 0.234mg 18%
Iron 0mg 0.63mg 8%
Vitamin B5 0mg 0.403mg 8%
Choline 0.2mg 36.2mg 7%
Magnesium 0mg 26mg 6%
Copper 0mg 0.046mg 5%
Vitamin B6 0mg 0.054mg 4%
Potassium 0mg 132mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Manganese 0mg 0.041mg 2%
Folate 0µg 8µg 2%
Vitamin B1 0mg 0.015mg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Vitamin B3 0mg 0.076mg 0%
Trans fat 0.395g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 9.137g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 18.64g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil American cheese
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
41%
Canola oil
33%
American cheese
Minerals Daily Need Coverage Score
0%
Canola oil
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 1671mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 10.692g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.