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  6. Canola oil vs. American cheese

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 Vitamin A RAE.
  • 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.

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.
Canola oil
Canola oil
1
:
9
American cheese
American cheese
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 +∞%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
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.
Canola oil
Canola oil
2
:
9
American cheese
American cheese
Contains more Vitamin E +2082.5%
Contains more Vitamin K +2642.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Canola oil
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%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin E +2082.5%
Contains more Vitamin K +2642.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
American cheese
American cheese
Contains more Fats +214.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
American cheese
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 Fats +214.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Canola oil
Canola oil
3
:
0
American cheese
American cheese
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +668.3%
Contains more Polyunsaturated fat +2088.3%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +668.3%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 3.7g American cheese
Protein 0g 18.13g American cheese
Fats 100g 31.79g Canola oil
Carbs 0g 3.7g American cheese
Calories 884kcal 371kcal Canola oil
Sugar 0g 2.26g Canola oil
Calcium 0mg 1045mg American cheese
Iron 0mg 0.63mg American cheese
Magnesium 0mg 26mg American cheese
Phosphorus 0mg 641mg American cheese
Potassium 0mg 132mg American cheese
Sodium 0mg 1671mg Canola oil
Zinc 0mg 2.49mg American cheese
Copper 0mg 0.046mg American cheese
Manganese 0mg 0.041mg American cheese
Selenium 0µg 20.2µg American cheese
Vitamin A 0IU 945IU American cheese
Vitamin A RAE 0µg 250µg American cheese
Vitamin E 17.46mg 0.8mg Canola oil
Vitamin D 0IU 23IU American cheese
Vitamin D 0µg 0.6µg American cheese
Vitamin B1 0mg 0.015mg American cheese
Vitamin B2 0mg 0.234mg American cheese
Vitamin B3 0mg 0.076mg American cheese
Vitamin B5 0mg 0.403mg American cheese
Vitamin B6 0mg 0.054mg American cheese
Folate 0µg 8µg American cheese
Vitamin B12 0µg 1.5µg American cheese
Vitamin K 71.3µg 2.6µg Canola oil
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Cholesterol 0mg 100mg Canola oil
Trans Fat 0.395g 1.144g Canola oil
Saturated Fat 7.365g 18.057g Canola oil
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 63.276g 8.236g Canola oil
Polyunsaturated fat 28.142g 1.286g Canola oil
Omega-6 - Eicosadienoic acid 0g 0.009g American cheese
Omega-6 - Linoleic acid 18.64g 0.79g Canola oil
Omega-6 - Gamma-linoleic acid 0g 0.001g American cheese
Omega-3 - ALA 9.137g 0.137g Canola oil
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil American cheese
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
32%
American cheese
Minerals Daily Need Coverage Score
0%
Canola oil
106%
American cheese

Comparison summary

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 Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 100mg)
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.