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Canola oil vs. Fish sauce — In-Depth Nutrition Comparison

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Differences between Canola oil and Fish sauce

  • Canola oil has more Vitamin E , and Vitamin K, while Fish sauce has more Magnesium, Vitamin B6, Vitamin B12, Selenium, Vitamin B3, and Folate.
  • Fish sauce's daily need coverage for Sodium is 341% higher.
  • The amount of Saturated Fat in Fish sauce is lower.

The food types used in this comparison are Oil, canola and Sauce, fish, ready-to-serve.

Infographic

Canola oil vs Fish sauce 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.
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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.
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 1.7% 0.72% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6500%
~equal in Vitamin D ~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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +999900%
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
38% 25% 38%
Saturated Fat: Sat. Fat 0.003 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated Fat +3163700%
Contains more Poly. FatPolyunsaturated fat +937966.7%
Contains less Sat. FatSaturated Fat -100%

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 Fish sauce
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Fish sauce Opinion
Calories 884kcal 35kcal Canola oil
Protein 0g 5.06g Fish sauce
Fats 100g 0.01g Canola oil
Vitamin C 0mg 0.5mg Fish sauce
Net carbs 0g 3.64g Fish sauce
Carbs 0g 3.64g Fish sauce
Magnesium 0mg 175mg Fish sauce
Calcium 0mg 43mg Fish sauce
Potassium 0mg 288mg Fish sauce
Iron 0mg 0.78mg Fish sauce
Sugar 0g 3.64g Canola oil
Copper 0mg 0.05mg Fish sauce
Zinc 0mg 0.2mg Fish sauce
Phosphorus 0mg 7mg Fish sauce
Sodium 0mg 7851mg Canola oil
Vitamin A 0IU 12IU Fish sauce
Vitamin A RAE 0µg 4µg Fish sauce
Vitamin E 17.46mg 0mg Canola oil
Manganese 0mg 0.233mg Fish sauce
Selenium 0µg 9.1µg Fish sauce
Vitamin B1 0mg 0.012mg Fish sauce
Vitamin B2 0mg 0.057mg Fish sauce
Vitamin B3 0mg 2.313mg Fish sauce
Vitamin B5 0mg 0.118mg Fish sauce
Vitamin B6 0mg 0.396mg Fish sauce
Vitamin B12 0µg 0.48µg Fish sauce
Vitamin K 71.3µg 0µg Canola oil
Folate 0µg 51µg Fish sauce
Trans Fat 0.395g Fish sauce
Choline 0.2mg 13.2mg Fish sauce
Saturated Fat 7.365g 0.003g Fish sauce
Monounsaturated Fat 63.276g 0.002g Canola oil
Polyunsaturated fat 28.142g 0.003g Canola oil
Omega-3 - EPA 0g 0.001g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - ALA 9.137g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
20%
Fish sauce
Minerals Daily Need Coverage Score
0%
Canola oil
132%
Fish sauce

Comparison summary

Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 7.362g)
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 7851mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.