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Canola oil vs. Macaroon — In-Depth Nutrition Comparison

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Differences between canola oil and macaroon

  • Canola oil has more vitamin E and vitamin K, while macaroon has more copper, fiber, selenium, iron, phosphorus, and vitamin B6.
  • Canola oil's daily need coverage for vitamin E is 115% higher.
  • Macaroon contains 65 times less vitamin K than canola oil. Canola oil contains 71.3µg of vitamin K, while macaroon contains 1.1µg.
  • The amount of saturated fat in canola oil is lower.
  • Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of macaroon is 32.

The food types used in this comparison are Oil, canola and Cookies, coconut macaroon.

Infographic

Canola oil vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin EVitamin E +9089.5%
Contains more Vitamin KVitamin K +6381.8%
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 +4450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more FatsFats +343.5%
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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +3830.2%
Contains more Poly. FatPolyunsaturated fat +3374.3%

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

All nutrients comparison - raw data values

Nutrient Canola oil Macaroon DV% diff.
Polyunsaturated fat 28.142g 0.81g 182%
Monounsaturated fat 63.276g 1.61g 154%
Fats 100g 22.55g 119%
Vitamin E 17.46mg 0.19mg 115%
Vitamin K 71.3µg 1.1µg 59%
Saturated fat 7.365g 20.099g 58%
Copper 0mg 0.269mg 30%
Calories 884kcal 460kcal 21%
Fiber 0g 5.1g 20%
Carbs 0g 61.22g 20%
Selenium 0µg 6.8µg 12%
Iron 0mg 0.82mg 10%
Phosphorus 0mg 68mg 10%
Sodium 0mg 241mg 10%
Zinc 0mg 0.73mg 7%
Vitamin B6 0mg 0.096mg 7%
Magnesium 0mg 29mg 7%
Protein 0g 3.02g 6%
Vitamin B2 0mg 0.06mg 5%
Potassium 0mg 123mg 4%
Choline 0.2mg 9.1mg 2%
Vitamin B1 0mg 0.02mg 2%
Vitamin B3 0mg 0.22mg 1%
Folate 0µg 3µg 1%
Calcium 0mg 5mg 1%
Net carbs 0g 56.12g N/A
Sugar 0g 45.16g N/A
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 Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
0%
Canola oil
27%
Macaroon

Comparison summary

Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 12.734g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.