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  6. Canola oil vs. Leek

Canola oil vs. Leek — In-Depth Nutrition Comparison

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How are canola oil and leek different?

  • Canola oil is richer in vitamin E and vitamin K, while leek is higher in vitamin A, iron, manganese, vitamin B6, folate, copper, and vitamin C.
  • Canola oil covers your daily need for vitamin E, 110% more than leek.
  • Canola oil contains 184 times more saturated fat than leek. Canola oil contains 7.365g of saturated fat, while leek contains 0.04g.
  • Leek has a higher glycemic index (32) than canola oil (0).

Oil, canola and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Canola oil vs Leek 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%
Leek
Leek
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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%
Leek
Leek
9
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +1797.8%
Contains more Vitamin KVitamin K +51.7%
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 +4650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Leek DV% diff.
Polyunsaturated fat 28.142g 0.166g 187%
Monounsaturated fat 63.276g 0.004g 158%
Fats 100g 0.3g 153%
Vitamin E 17.46mg 0.92mg 110%
Calories 884kcal 61kcal 41%
Saturated fat 7.365g 0.04g 33%
Iron 0mg 2.1mg 26%
Manganese 0mg 0.481mg 21%
Vitamin K 71.3µg 47µg 20%
Vitamin B6 0mg 0.233mg 18%
Folate 0µg 64µg 16%
Vitamin C 0mg 12mg 13%
Copper 0mg 0.12mg 13%
Vitamin A 0µg 83µg 9%
Fiber 0g 1.8g 7%
Magnesium 0mg 28mg 7%
Calcium 0mg 59mg 6%
Potassium 0mg 180mg 5%
Phosphorus 0mg 35mg 5%
Carbs 0g 14.15g 5%
Vitamin B1 0mg 0.06mg 5%
Protein 0g 1.5g 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B5 0mg 0.14mg 3%
Choline 0.2mg 9.5mg 2%
Vitamin B2 0mg 0.03mg 2%
Selenium 0µg 1µg 2%
Sodium 0mg 20mg 1%
Zinc 0mg 0.12mg 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Trans fat 0.395g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more FatsFats +33233.3%
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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +1581800%
Contains more Poly. FatPolyunsaturated fat +16853%
Contains less Sat. FatSaturated fat -99.5%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.