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

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Important differences between canola oil and black pepper

  • Canola oil has more vitamin E; however, black pepper is richer in manganese, copper, iron, fiber, vitamin K, calcium, magnesium, and potassium.
  • Black pepper's daily need coverage for manganese is 554% more.
  • Canola oil contains 17 times more vitamin E than black pepper. Canola oil contains 17.46mg of vitamin E, while black pepper contains 1.04mg.
  • 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 Oil, canola and Spices, pepper, black.

Infographic

Canola oil vs Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin EVitamin E +1578.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +2967.5%
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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Mono. FatMonounsaturated fat +8462.4%
Contains more Poly. FatPolyunsaturated fat +2719.8%
Contains less Sat. FatSaturated fat -81.1%

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 Black pepper
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 Canola oil Black pepper DV% diff.
Manganese 0mg 12.753mg 554%
Polyunsaturated fat 28.142g 0.998g 181%
Monounsaturated fat 63.276g 0.739g 156%
Fats 100g 3.26g 149%
Copper 0mg 1.33mg 148%
Iron 0mg 9.71mg 121%
Vitamin E 17.46mg 1.04mg 109%
Fiber 0g 25.3g 101%
Vitamin K 71.3µg 163.7µg 77%
Calcium 0mg 443mg 44%
Magnesium 0mg 171mg 41%
Potassium 0mg 1329mg 39%
Calories 884kcal 251kcal 32%
Vitamin B5 0mg 1.399mg 28%
Saturated fat 7.365g 1.392g 27%
Phosphorus 0mg 158mg 23%
Vitamin B6 0mg 0.291mg 22%
Carbs 0g 63.95g 21%
Protein 0g 10.39g 21%
Vitamin B2 0mg 0.18mg 14%
Zinc 0mg 1.19mg 11%
Selenium 0µg 4.9µg 9%
Vitamin B1 0mg 0.108mg 9%
Vitamin B3 0mg 1.143mg 7%
Folate 0µg 17µg 4%
Vitamin A 0µg 27µg 3%
Choline 0.2mg 11.3mg 2%
Sodium 0mg 20mg 1%
Net carbs 0g 38.65g N/A
Sugar 0g 0.64g N/A
Trans fat 0.395g 0g 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 9.137g 0.152g 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
Canola oil Black pepper
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
54%
Black pepper
Minerals Daily Need Coverage Score
0%
Canola oil
297%
Black pepper

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