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  6. Canola oil vs. Beef broiled

Canola oil vs. Beef broiled — In-Depth Nutrition Comparison

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Significant differences between canola oil and beef broiled

  • Canola oil has more vitamin E and vitamin K; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, and phosphorus.
  • Canola oil covers your daily vitamin E needs 116% more than beef broiled.
  • Beef broiled has 59 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while beef broiled has 1.2µg.

Specific food types used in this comparison are Oil, canola and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Canola oil vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +14450%
Contains more Vitamin KVitamin K +5841.7%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +41100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Beef broiled DV% diff.
Polyunsaturated fat 28.142g 0.484g 184%
Monounsaturated fat 63.276g 6.668g 142%
Fats 100g 15.41g 130%
Vitamin E 17.46mg 0.12mg 116%
Vitamin B12 0µg 2.64µg 110%
Vitamin K 71.3µg 1.2µg 58%
Zinc 0mg 6.31mg 57%
Protein 0g 25.93g 52%
Selenium 0µg 21.5µg 39%
Vitamin B3 0mg 5.378mg 34%
Iron 0mg 2.6mg 33%
Calories 884kcal 250kcal 32%
Vitamin B6 0mg 0.382mg 29%
Cholesterol 0mg 88mg 29%
Phosphorus 0mg 198mg 28%
Choline 0.2mg 82.4mg 15%
Vitamin B2 0mg 0.176mg 14%
Vitamin B5 0mg 0.658mg 13%
Copper 0mg 0.085mg 9%
Potassium 0mg 318mg 9%
Saturated fat 7.365g 5.895g 7%
Magnesium 0mg 21mg 5%
Vitamin B1 0mg 0.046mg 4%
Sodium 0mg 72mg 3%
Calcium 0mg 18mg 2%
Folate 0µg 9µg 2%
Manganese 0mg 0.012mg 1%
Vitamin D 0IU 2IU 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.395g 0.572g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 9.137g 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0g 0.012g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +548.9%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains more Mono. FatMonounsaturated fat +849%
Contains more Poly. FatPolyunsaturated fat +5714.5%
Contains less Sat. FatSaturated fat -20%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.