Canola oil vs. Filo — In-Depth Nutrition Comparison
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Significant differences between canola oil and filo
- Canola oil has more vitamin E and vitamin K; however, filo is richer in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate.
- Canola oil covers your daily vitamin E needs 116% more than filo.
- Filo has 29 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while filo has 2.5µg.
- Filo contains less saturated fat.
- Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of canola oil is 0.
Specific food types used in this comparison are Oil, canola and Phyllo dough.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin EVitamin E | +21725% |
| Contains more Vitamin KVitamin K | +2752% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +3350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.923g | 181% |
| Monounsaturated fat | 63.276g | 3.149g | 150% |
| Fats | 100g | 6g | 145% |
| Vitamin E | 17.46mg | 0.08mg | 116% |
| Vitamin K | 71.3µg | 2.5µg | 57% |
| Vitamin B1 | 0mg | 0.541mg | 45% |
| Selenium | 0µg | 23.3µg | 42% |
| Iron | 0mg | 3.21mg | 40% |
| Calories | 884kcal | 299kcal | 29% |
| Saturated fat | 7.365g | 1.47g | 27% |
| Vitamin B2 | 0mg | 0.341mg | 26% |
| Vitamin B3 | 0mg | 4.073mg | 25% |
| Folate | 0µg | 88µg | 22% |
| Sodium | 0mg | 483mg | 21% |
| Manganese | 0mg | 0.476mg | 21% |
| Carbs | 0g | 52.6g | 18% |
| Protein | 0g | 7.1g | 14% |
| Phosphorus | 0mg | 75mg | 11% |
| Copper | 0mg | 0.101mg | 11% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin B5 | 0mg | 0.302mg | 6% |
| Zinc | 0mg | 0.49mg | 4% |
| Magnesium | 0mg | 15mg | 4% |
| Potassium | 0mg | 74mg | 2% |
| Vitamin B6 | 0mg | 0.03mg | 2% |
| Choline | 0.2mg | 6.9mg | 1% |
| Calcium | 0mg | 11mg | 1% |
| Net carbs | 0g | 50.7g | N/A |
| Sugar | 0g | 0.18g | N/A |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more FatsFats | +1566.7% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains more Mono. FatMonounsaturated fat | +1909.4% |
| Contains more Poly. FatPolyunsaturated fat | +2949% |
| Contains less Sat. FatSaturated fat | -80% |
