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  6. Canola oil vs. Cheese

Canola oil vs. Cheese — In-Depth Nutrition Comparison

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Differences between canola oil and cheese

  • Canola oil has more vitamin E and vitamin K, while cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Canola oil's daily need coverage for vitamin E is 112% higher.
  • Cheese contains 30 times less vitamin K than canola oil. Canola oil contains 71.3µg of vitamin K, while cheese contains 2.4µg.
  • The amount of saturated fat in canola oil is lower.

The food types used in this comparison are Oil, canola and Cheese, cheddar.

Infographic

Canola oil vs Cheese 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%
Cheese
Cheese
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Cheese
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +2359.2%
Contains more Vitamin KVitamin K +2870.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +8150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Canola oil Cheese DV% diff.
Polyunsaturated fat 28.142g 1.421g 178%
Monounsaturated fat 63.276g 9.246g 135%
Vitamin E 17.46mg 0.71mg 112%
Fats 100g 33.31g 103%
Calcium 0mg 710mg 71%
Phosphorus 0mg 455mg 65%
Vitamin K 71.3µg 2.4µg 57%
Selenium 0µg 28.5µg 52%
Saturated fat 7.365g 18.867g 52%
Vitamin B12 0µg 1.1µg 46%
Protein 0g 22.87g 46%
Vitamin A 0µg 330µg 37%
Vitamin B2 0mg 0.428mg 33%
Zinc 0mg 3.64mg 33%
Cholesterol 0mg 99mg 33%
Sodium 0mg 653mg 28%
Calories 884kcal 404kcal 24%
Vitamin B5 0mg 0.41mg 8%
Folate 0µg 27µg 7%
Magnesium 0mg 27mg 6%
Vitamin B6 0mg 0.066mg 5%
Vitamin D 0µg 0.6µg 3%
Choline 0.2mg 16.5mg 3%
Copper 0mg 0.03mg 3%
Vitamin D 0IU 24IU 3%
Vitamin B1 0mg 0.029mg 2%
Iron 0mg 0.14mg 2%
Potassium 0mg 76mg 2%
Manganese 0mg 0.027mg 1%
Carbs 0g 3.09g 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Vitamin B3 0mg 0.059mg 0%
Trans fat 0.395g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +200.2%
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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +584.4%
Contains more Poly. FatPolyunsaturated fat +1880.4%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.