Canola oil vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between canola oil and asparagus
- Canola oil has more vitamin E and vitamin K, while asparagus has more iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and fiber.
- Canola oil covers your daily need for vitamin E, 109% more than asparagus.
- Canola oil contains 184 times more saturated fat than asparagus. While canola oil contains 7.365g of saturated fat, asparagus contains only 0.04g.
- Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of asparagus is 32.
These are the specific foods used in this comparison Oil, canola and Asparagus, raw.
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 | +1445.1% |
| Contains more Vitamin KVitamin K | +71.4% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +7900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.05g | 187% |
| Monounsaturated fat | 63.276g | 0g | 158% |
| Fats | 100g | 0.12g | 154% |
| Vitamin E | 17.46mg | 1.13mg | 109% |
| Calories | 884kcal | 20kcal | 43% |
| Saturated fat | 7.365g | 0.04g | 33% |
| Iron | 0mg | 2.14mg | 27% |
| Vitamin K | 71.3µg | 41.6µg | 25% |
| Copper | 0mg | 0.189mg | 21% |
| Folate | 0µg | 52µg | 13% |
| Vitamin B1 | 0mg | 0.143mg | 12% |
| Vitamin B2 | 0mg | 0.141mg | 11% |
| Fiber | 0g | 2.1g | 8% |
| Vitamin B6 | 0mg | 0.091mg | 7% |
| Phosphorus | 0mg | 52mg | 7% |
| Manganese | 0mg | 0.158mg | 7% |
| Vitamin B3 | 0mg | 0.978mg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Potassium | 0mg | 202mg | 6% |
| Vitamin B5 | 0mg | 0.274mg | 5% |
| Zinc | 0mg | 0.54mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Selenium | 0µg | 2.3µg | 4% |
| Protein | 0g | 2.2g | 4% |
| Magnesium | 0mg | 14mg | 3% |
| Choline | 0.2mg | 16mg | 3% |
| Calcium | 0mg | 24mg | 2% |
| Carbs | 0g | 3.88g | 1% |
| Fructose | 1g | 1% | |
| Net carbs | 0g | 1.78g | N/A |
| Sugar | 0g | 1.88g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Trans fat | 0.395g | 0g | N/A |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 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:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +83233.3% |
| 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
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +56184% |
| Contains less Sat. FatSaturated fat | -99.5% |
