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  6. Canola oil vs. Cashew

Canola oil vs. Cashew — In-Depth Nutrition Comparison

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How are canola oil and cashew different?

  • Canola oil is higher in vitamin E; however, cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Daily need coverage for copper for cashew is 244% higher.
  • Canola oil contains 19 times more vitamin E than cashew. While canola oil contains 17.46mg of vitamin E, cashew contains only 0.9mg.
  • Canola oil has a lower glycemic index (0) than cashew (25).

Oil, canola and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Canola oil vs Cashew 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%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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%
Cashew
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin EVitamin E +1840%
Contains more Vitamin KVitamin K +109.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Cashew DV% diff.
Copper 0mg 2.195mg 244%
Polyunsaturated fat 28.142g 7.845g 135%
Vitamin E 17.46mg 0.9mg 110%
Monounsaturated fat 63.276g 23.797g 99%
Fats 100g 43.85g 86%
Phosphorus 0mg 593mg 85%
Iron 0mg 6.68mg 84%
Manganese 0mg 1.655mg 72%
Magnesium 0mg 292mg 70%
Zinc 0mg 5.78mg 53%
Selenium 0µg 19.9µg 36%
Protein 0g 18.22g 36%
Vitamin B1 0mg 0.423mg 35%
Vitamin B6 0mg 0.417mg 32%
Vitamin K 71.3µg 34.1µg 31%
Potassium 0mg 660mg 19%
Vitamin B5 0mg 0.864mg 17%
Calories 884kcal 553kcal 17%
Fiber 0g 3.3g 13%
Starch 23.49g 10%
Carbs 0g 30.19g 10%
Vitamin B3 0mg 1.062mg 7%
Folate 0µg 25µg 6%
Vitamin B2 0mg 0.058mg 4%
Calcium 0mg 37mg 4%
Saturated fat 7.365g 7.783g 2%
Sodium 0mg 12mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 26.89g N/A
Sugar 0g 5.91g N/A
Trans fat 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - ALA 9.137g 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
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more FatsFats +128.1%
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
Cashew
Cashew
0
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains more Mono. FatMonounsaturated fat +165.9%
Contains more Poly. FatPolyunsaturated fat +258.7%
~equal in Saturated fat ~7.783g

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.