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Canola oil vs. Halibut raw — In-Depth Nutrition Comparison

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Significant differences between canola oil and halibut raw

  • Canola oil has more vitamin E and vitamin K; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and choline.
  • Halibut raw covers your daily vitamin D needs 183% more than canola oil.
  • Halibut raw has 713 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while halibut raw has 0.1µg.
  • Halibut raw contains less saturated fat.

Specific food types used in this comparison are Oil, canola and Fish, halibut, Greenland, raw.

Infographic

Canola oil vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin EVitamin E +2291.8%
Contains more Vitamin KVitamin K +71200%
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 +30800%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more FatsFats +622.5%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +655.3%
Contains more Poly. FatPolyunsaturated fat +1958.7%
Contains less Sat. FatSaturated fat -67.2%

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 Halibut raw
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Canola oil Halibut raw DV% diff.
Polyunsaturated fat 28.142g 1.367g 179%
Vitamin D 0IU 1097IU 137%
Monounsaturated fat 63.276g 8.378g 137%
Vitamin D 0µg 27.4µg 137%
Fats 100g 13.84g 133%
Vitamin E 17.46mg 0.73mg 112%
Selenium 0µg 36.5µg 66%
Vitamin K 71.3µg 0.1µg 59%
Vitamin B12 0µg 1µg 42%
Calories 884kcal 186kcal 35%
Vitamin B6 0mg 0.42mg 32%
Protein 0g 14.37g 29%
Phosphorus 0mg 164mg 23%
Saturated fat 7.365g 2.419g 22%
Cholesterol 0mg 46mg 15%
Choline 0.2mg 61.8mg 11%
Vitamin B3 0mg 1.5mg 9%
Potassium 0mg 268mg 8%
Iron 0mg 0.66mg 8%
Magnesium 0mg 26mg 6%
Vitamin B2 0mg 0.08mg 6%
Vitamin B1 0mg 0.06mg 5%
Vitamin B5 0mg 0.25mg 5%
Zinc 0mg 0.4mg 4%
Sodium 0mg 80mg 3%
Copper 0mg 0.03mg 3%
Vitamin A 0µg 14µg 2%
Manganese 0mg 0.012mg 1%
Calcium 0mg 3mg 0%
Folate 0µg 1µg 0%
Trans fat 0.395g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0g 0.089g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

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

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
59%
Halibut raw
Minerals Daily Need Coverage Score
0%
Canola oil
37%
Halibut raw

Comparison summary

Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 4.946g)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 80mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.