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  6. Canola oil vs. Gooseberry

Canola oil vs. Gooseberry — In-Depth Nutrition Comparison

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How are Canola oil and Gooseberry different?

  • Canola oil is higher in Vitamin E , however, Gooseberry is richer in Vitamin C, Fiber, Copper, Manganese, Vitamin B6, Potassium, and Vitamin B5.
  • Daily need coverage for Vitamin E from Canola oil is 114% higher.
  • Canola oil contains 194 times more Saturated Fat than Gooseberry. While Canola oil contains 7.365g of Saturated Fat, Gooseberry contains only 0.038g.

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

Infographic

Canola oil vs Gooseberry 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
1
:
9
Gooseberry
Gooseberry
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 Manganese +∞%
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%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
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 Manganese +∞%
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
3
:
8
Gooseberry
Gooseberry
Contains more Vitamin E +4618.9%
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%
Gooseberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin E +4618.9%
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
Gooseberry
Gooseberry
Contains more Fats +17141.4%
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
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Fats +17141.4%
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
Gooseberry
Gooseberry
Contains more Monounsaturated Fat +123970.6%
Contains more Polyunsaturated fat +8777.6%
Contains less Saturated Fat -99.5%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +123970.6%
Contains more Polyunsaturated fat +8777.6%
Contains less Saturated Fat -99.5%

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

All nutrients comparison - raw data values

Nutrient Canola oil Gooseberry Opinion
Net carbs 0g 5.88g Gooseberry
Protein 0g 0.88g Gooseberry
Fats 100g 0.58g Canola oil
Carbs 0g 10.18g Gooseberry
Calories 884kcal 44kcal Canola oil
Fiber 0g 4.3g Gooseberry
Calcium 0mg 25mg Gooseberry
Iron 0mg 0.31mg Gooseberry
Magnesium 0mg 10mg Gooseberry
Phosphorus 0mg 27mg Gooseberry
Potassium 0mg 198mg Gooseberry
Sodium 0mg 1mg Canola oil
Zinc 0mg 0.12mg Gooseberry
Copper 0mg 0.07mg Gooseberry
Manganese 0mg 0.144mg Gooseberry
Selenium 0µg 0.6µg Gooseberry
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 17.46mg 0.37mg Canola oil
Vitamin C 0mg 27.7mg Gooseberry
Vitamin B1 0mg 0.04mg Gooseberry
Vitamin B2 0mg 0.03mg Gooseberry
Vitamin B3 0mg 0.3mg Gooseberry
Vitamin B5 0mg 0.286mg Gooseberry
Vitamin B6 0mg 0.08mg Gooseberry
Folate 0µg 6µg Gooseberry
Vitamin K 71.3µg Canola oil
Trans Fat 0.395g 0g Gooseberry
Saturated Fat 7.365g 0.038g Gooseberry
Monounsaturated Fat 63.276g 0.051g Canola oil
Polyunsaturated fat 28.142g 0.317g 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 Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
44%
Canola oil
15%
Gooseberry
Minerals Daily Need Coverage Score
0%
Canola oil
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 7.327g)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.