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  6. Canola oil vs. Plantain raw

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

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How are Canola oil and Plantain raw different?

  • Canola oil is higher in Vitamin E , and Vitamin K, however, Plantain raw is richer in Vitamin B6, Vitamin C, Potassium, Fiber, Copper, Magnesium, and Iron.
  • Daily need coverage for Vitamin E from Canola oil is 115% higher.
  • Canola oil contains 102 times more Vitamin K than Plantain raw. While Canola oil contains 71.3µg of Vitamin K, Plantain raw contains only 0.7µg.
  • Plantain raw has less Saturated Fat.

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

Infographic

Canola oil vs Plantain 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
2
:
8
Plantain raw
Plantain 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 Selenium +∞%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
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 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
2
:
8
Plantain raw
Plantain raw
Contains more Vitamin E +12371.4%
Contains more Vitamin K +10085.7%
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 +∞%
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +12371.4%
Contains more Vitamin K +10085.7%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
Plantain raw
Plantain raw
Contains more Fats +26927%
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Fats +26927%
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
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +197637.5%
Contains more Polyunsaturated fat +40685.5%
Contains less Saturated Fat -98.1%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +197637.5%
Contains more Polyunsaturated fat +40685.5%
Contains less Saturated Fat -98.1%

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 Plantain 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Plantain raw Opinion
Net carbs 0g 29.59g Plantain raw
Protein 0g 1.3g Plantain raw
Fats 100g 0.37g Canola oil
Carbs 0g 31.89g Plantain raw
Calories 884kcal 122kcal Canola oil
Sugar 0g 15g Canola oil
Fiber 0g 2.3g Plantain raw
Calcium 0mg 3mg Plantain raw
Iron 0mg 0.6mg Plantain raw
Magnesium 0mg 37mg Plantain raw
Phosphorus 0mg 34mg Plantain raw
Potassium 0mg 499mg Plantain raw
Sodium 0mg 4mg Canola oil
Zinc 0mg 0.14mg Plantain raw
Copper 0mg 0.081mg Plantain raw
Selenium 0µg 1.5µg Plantain raw
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 17.46mg 0.14mg Canola oil
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0mg 0.052mg Plantain raw
Vitamin B2 0mg 0.054mg Plantain raw
Vitamin B3 0mg 0.686mg Plantain raw
Vitamin B5 0mg 0.26mg Plantain raw
Vitamin B6 0mg 0.299mg Plantain raw
Folate 0µg 22µg Plantain raw
Vitamin K 71.3µg 0.7µg Canola oil
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Trans Fat 0.395g 0g Plantain raw
Saturated Fat 7.365g 0.143g Plantain raw
Monounsaturated Fat 63.276g 0.032g Canola oil
Polyunsaturated fat 28.142g 0.069g 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 Plantain 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
23%
Plantain raw
Minerals Daily Need Coverage Score
0%
Canola oil
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 7.222g)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 37)
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 ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.