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Canola vs Coconut oil - In-Depth Nutrition Comparison

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How are Canola and Coconut oil different?

  • Canola has more Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 376% higher.
  • Canola contains 159 times more Vitamin E than Coconut oil. While Canola contains 17.46mg of Vitamin E , Coconut oil contains only 0.11mg.
  • Canola has less Saturated Fat.

Oil, canola and Oil, coconut are the varieties used in this article.

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Canola vs Coconut oil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Canola
0
:
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Zinc +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 1% 0% 0% 0% 1% 0% 0%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Zinc +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Canola
2
:
Contains more Vitamin E +15772.7%
Contains more Vitamin K +11783.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 350% 0% 0% 0% 0% 0% 0% 0% 179% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 0% 0% 0% 0% 0% 0% 2% 0%
Contains more Vitamin E +15772.7%
Contains more Vitamin K +11783.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Canola
0
Coconut oil
Mineral Summary Score
0
Canola
0
Coconut oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Canola
0%
Coconut oil
Carbohydrates
0%
Canola
0%
Coconut oil
Fats
462%
Canola
457%
Coconut oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Canola Coconut oil
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is richer in minerals?
Coconut oil
Coconut oil is relatively richer in minerals
Which food is lower in Saturated Fat?
Canola
Canola is lower in Saturated Fat (difference - 75.11g)
Which food is cheaper?
Canola
Canola is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

All nutrients comparison - raw data values

Nutrient Canola Coconut oil Opinion
Calories 884 892 Coconut oil
Protein 0 0
Fats 100 99.06 Canola
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 0
Iron 0 0.05 Coconut oil
Calcium 0 1 Coconut oil
Potassium 0 0
Magnesium 0 0
Sugar 0 0
Fiber 0 0
Copper 0 0
Zinc 0 0.02 Coconut oil
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 17.46 0.11 Canola
Vitamin D 0 0
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 71.3 0.6 Canola
Folate 0 0
Trans Fat 0.395 0.028 Coconut oil
Saturated Fat 7.365 82.475 Canola
Monounsaturated Fat 63.276 6.332 Canola
Polyunsaturated fat 28.142 1.702 Canola
Tryptophan 0 Coconut oil
Threonine 0 Coconut oil
Isoleucine 0 Coconut oil
Leucine 0 Coconut oil
Lysine 0 Coconut oil
Methionine 0 Coconut oil
Phenylalanine 0 Coconut oil
Valine 0 Coconut oil
Histidine 0 Coconut oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Canola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.