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  6. Canola oil vs. Chard raw

Canola oil vs. Chard raw — In-Depth Nutrition Comparison

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How are Canola oil and Chard raw different?

  • Canola oil is higher in Vitamin E , however, Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, and Potassium.
  • Daily need coverage for Vitamin K from Chard raw is 632% higher.
  • Canola oil contains 246 times more Saturated Fat than Chard raw. While Canola oil contains 7.365g of Saturated Fat, Chard raw contains only 0.03g.

Oil, canola and Chard, swiss, raw are the varieties used in this article.

Infographic

Canola oil vs Chard raw 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
Chard raw
Chard raw
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%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
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
1
:
9
Chard raw
Chard raw
Contains more Vitamin E +823.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 K +1064.1%
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin E +823.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 K +1064.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
Chard raw
Chard raw
Contains more Fats +49900%
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
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Fats +49900%
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
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +158090%
Contains more Polyunsaturated fat +40102.9%
Contains less Saturated Fat -99.6%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +158090%
Contains more Polyunsaturated fat +40102.9%
Contains less Saturated Fat -99.6%

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 Chard raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Chard raw Opinion
Net carbs 0g 2.14g Chard raw
Protein 0g 1.8g Chard raw
Fats 100g 0.2g Canola oil
Carbs 0g 3.74g Chard raw
Calories 884kcal 19kcal Canola oil
Sugar 0g 1.1g Canola oil
Fiber 0g 1.6g Chard raw
Calcium 0mg 51mg Chard raw
Iron 0mg 1.8mg Chard raw
Magnesium 0mg 81mg Chard raw
Phosphorus 0mg 46mg Chard raw
Potassium 0mg 379mg Chard raw
Sodium 0mg 213mg Canola oil
Zinc 0mg 0.36mg Chard raw
Copper 0mg 0.179mg Chard raw
Manganese 0mg 0.366mg Chard raw
Selenium 0µg 0.9µg Chard raw
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 17.46mg 1.89mg Canola oil
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0mg 0.04mg Chard raw
Vitamin B2 0mg 0.09mg Chard raw
Vitamin B3 0mg 0.4mg Chard raw
Vitamin B5 0mg 0.172mg Chard raw
Vitamin B6 0mg 0.099mg Chard raw
Folate 0µg 14µg Chard raw
Vitamin K 71.3µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Trans Fat 0.395g 0g Chard raw
Saturated Fat 7.365g 0.03g Chard raw
Monounsaturated Fat 63.276g 0.04g Canola oil
Polyunsaturated fat 28.142g 0.07g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
Minerals Daily Need Coverage Score
0%
Canola oil
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 7.335g)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 213mg)
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 - $0.4)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.