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  6. Canola oil vs. Fontina

Canola oil vs. Fontina — In-Depth Nutrition Comparison

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Important differences between canola oil and fontina

  • Canola oil has more vitamin E and vitamin K; however, fontina is richer in vitamin B12, calcium, phosphorus, zinc, and selenium.
  • Canola oil's daily need coverage for vitamin E is 115% more.
  • Canola oil contains 27 times more vitamin K than fontina. Canola oil contains 71.3µg of vitamin K, while fontina contains 2.6µg.
  • Canola oil contains less saturated fat.
  • Fontina has a higher glycemic index. The glycemic index of fontina is 27, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Cheese, fontina.

Infographic

Canola oil vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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%
Fontina
Fontina
10
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin EVitamin E +6366.7%
Contains more Vitamin KVitamin K +2642.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +7600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Canola oil Fontina DV% diff.
Polyunsaturated fat 28.142g 1.654g 177%
Monounsaturated fat 63.276g 8.687g 136%
Vitamin E 17.46mg 0.27mg 115%
Fats 100g 31.14g 106%
Vitamin B12 0µg 1.68µg 70%
Vitamin K 71.3µg 2.6µg 57%
Calcium 0mg 550mg 55%
Saturated fat 7.365g 19.196g 54%
Protein 0g 25.6g 51%
Phosphorus 0mg 346mg 49%
Cholesterol 0mg 116mg 39%
Sodium 0mg 800mg 35%
Zinc 0mg 3.5mg 32%
Vitamin A 0µg 261µg 29%
Selenium 0µg 14.5µg 26%
Calories 884kcal 389kcal 25%
Vitamin B2 0mg 0.204mg 16%
Vitamin B5 0mg 0.429mg 9%
Vitamin B6 0mg 0.083mg 6%
Copper 0mg 0.025mg 3%
Vitamin D 0µg 0.6µg 3%
Choline 0.2mg 15.4mg 3%
Magnesium 0mg 14mg 3%
Vitamin D 0IU 23IU 3%
Iron 0mg 0.23mg 3%
Potassium 0mg 64mg 2%
Vitamin B1 0mg 0.021mg 2%
Folate 0µg 6µg 2%
Vitamin B3 0mg 0.15mg 1%
Manganese 0mg 0.014mg 1%
Carbs 0g 1.55g 1%
Net carbs 0g 1.55g N/A
Sugar 0g 1.55g N/A
Trans fat 0.395g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more FatsFats +221.1%
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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +628.4%
Contains more Poly. FatPolyunsaturated fat +1601.5%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.