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Canola oil vs. Chicken soup — In-Depth Nutrition Comparison

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The main differences between canola oil and chicken soup

  • Canola oil has more vitamin E and vitamin K; however, chicken soup has more vitamin B3, vitamin B2, and copper.
  • Daily need coverage for vitamin E for canola oil is 116% higher.
  • Chicken soup has 357 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while chicken soup has 0.2µg.
  • Chicken soup is lower in saturated fat.
  • Chicken soup has a higher glycemic index than canola oil.

Food types used in this article are Oil, canola and Soup, stock, chicken, home-prepared.

Infographic

Canola oil vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin EVitamin E +58100%
Contains more Vitamin KVitamin K +35550%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4500%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more FatsFats +8233.3%
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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +10772.2%
Contains more Poly. FatPolyunsaturated fat +13112.2%
Contains less Sat. FatSaturated fat -95.6%

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 Chicken soup
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Chicken soup DV% diff.
Polyunsaturated fat 28.142g 0.213g 186%
Monounsaturated fat 63.276g 0.582g 157%
Fats 100g 1.2g 152%
Vitamin E 17.46mg 0.03mg 116%
Vitamin K 71.3µg 0.2µg 59%
Calories 884kcal 36kcal 42%
Saturated fat 7.365g 0.321g 32%
Vitamin B3 0mg 1.584mg 10%
Vitamin B2 0mg 0.085mg 7%
Copper 0mg 0.054mg 6%
Sodium 0mg 143mg 6%
Vitamin B6 0mg 0.061mg 5%
Protein 0g 2.52g 5%
Phosphorus 0mg 27mg 4%
Selenium 0µg 2.2µg 4%
Potassium 0mg 105mg 3%
Iron 0mg 0.21mg 3%
Vitamin B1 0mg 0.035mg 3%
Choline 0.2mg 9.2mg 2%
Folate 0µg 5µg 1%
Magnesium 0mg 4mg 1%
Cholesterol 0mg 3mg 1%
Zinc 0mg 0.14mg 1%
Carbs 0g 3.53g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 3.53g N/A
Calcium 0mg 3mg 0%
Sugar 0g 1.58g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.395g N/A
Omega-3 - ALA 9.137g 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 Chicken soup
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
6%
Chicken soup
Minerals Daily Need Coverage Score
0%
Canola oil
8%
Chicken soup

Comparison summary

Which food is richer in minerals?
Chicken soup
Chicken soup is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken soup
Chicken soup is lower in Saturated fat (difference - 7.044g)
Which food is richer in vitamins?
Chicken soup
Chicken soup is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 143mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 52)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.