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Canola oil vs. Caesar salad — In-Depth Nutrition Comparison

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How are canola oil and caesar salad different?

  • Canola oil is higher in vitamin E and vitamin K; however, caesar salad is richer in selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin E for canola oil is 112% higher.
  • Canola oil contains 12 times more vitamin K than caesar salad. While canola oil contains 71.3µg of vitamin K, caesar salad contains only 5.9µg.
  • Canola oil has a lower glycemic index (0) than caesar salad (50).

Oil, canola and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Canola oil vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin EVitamin E +2762.3%
Contains more Vitamin KVitamin K +1108.5%
Contains more CholineCholine +∞%
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 B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~mg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more FatsFats +948.2%
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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains more Mono. FatMonounsaturated fat +2558.7%
Contains more Poly. FatPolyunsaturated fat +1826.2%
Contains less Sat. FatSaturated fat -42.9%

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 Caesar salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Canola oil Caesar salad DV% diff.
Polyunsaturated fat 28.142g 1.461g 178%
Monounsaturated fat 63.276g 2.38g 152%
Fats 100g 9.54g 139%
Vitamin E 17.46mg 0.61mg 112%
Selenium 0µg 31.4µg 57%
Vitamin K 71.3µg 5.9µg 55%
Phosphorus 0mg 231mg 33%
Calories 884kcal 265kcal 31%
Vitamin B1 0mg 0.377mg 31%
Iron 0mg 2.34mg 29%
Protein 0g 13.39g 27%
Vitamin B2 0mg 0.297mg 23%
Calcium 0mg 233mg 23%
Sodium 0mg 454mg 20%
Vitamin B3 0mg 3.237mg 20%
Vitamin B12 0µg 0.4µg 17%
Zinc 0mg 1.61mg 15%
Copper 0mg 0.126mg 14%
Saturated fat 7.365g 4.206g 14%
Manganese 0mg 0.321mg 14%
Carbs 0g 31.5g 11%
Starch 25.29g 10%
Vitamin A 0µg 78µg 9%
Vitamin B5 0mg 0.447mg 9%
Cholesterol 0mg 24mg 8%
Magnesium 0mg 28mg 7%
Fiber 0g 1.7g 7%
Potassium 0mg 170mg 5%
Fructose 1.13g 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Trans fat 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 9.137g 0.155g 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 Caesar salad
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
27%
Caesar salad
Minerals Daily Need Coverage Score
0%
Canola oil
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 454mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 50)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 3.159g)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.