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Canola oil vs. Mamey Sapote — In-Depth Nutrition Comparison

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What are the main differences between canola oil and mamey Sapote?

  • Canola oil is richer in vitamin E, yet mamey Sapote is richer in vitamin B6, vitamin C, copper, fiber, potassium, iron, vitamin B3, and vitamin B2.
  • Canola oil's daily need coverage for vitamin E is 102% higher.
  • Canola oil has 44 times more saturated fat than mamey Sapote. Canola oil has 7.365g of saturated fat, while mamey Sapote has 0.169g.

We used Oil, canola and Sapote, mamey, raw types in this comparison.

Infographic

Canola oil vs Mamey Sapote 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
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 +∞%
~equal in Selenium ~µg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +727.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more FatsFats +21639.1%
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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +61935.3%
Contains more Poly. FatPolyunsaturated fat +28912.4%
Contains less Sat. FatSaturated fat -97.7%

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 Mamey Sapote
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Mamey Sapote DV% diff.
Polyunsaturated fat 28.142g 0.097g 187%
Monounsaturated fat 63.276g 0.102g 158%
Fats 100g 0.46g 153%
Vitamin E 17.46mg 2.11mg 102%
Vitamin K 71.3µg 59%
Vitamin B6 0mg 0.72mg 55%
Calories 884kcal 124kcal 38%
Saturated fat 7.365g 0.169g 33%
Vitamin C 0mg 23mg 26%
Copper 0mg 0.213mg 24%
Fiber 0g 5.4g 22%
Potassium 0mg 454mg 13%
Carbs 0g 32.1g 11%
Iron 0mg 0.78mg 10%
Fructose 7.66g 10%
Vitamin B2 0mg 0.116mg 9%
Manganese 0mg 0.204mg 9%
Vitamin B3 0mg 1.432mg 9%
Vitamin B5 0mg 0.397mg 8%
Phosphorus 0mg 26mg 4%
Magnesium 0mg 11mg 3%
Protein 0g 1.45g 3%
Starch 6.33g 3%
Folate 0µg 7µg 2%
Calcium 0mg 18mg 2%
Zinc 0mg 0.19mg 2%
Vitamin A 0µg 7µg 1%
Vitamin B1 0mg 0.013mg 1%
Net carbs 0g 26.7g N/A
Sugar 0g 20.14g N/A
Sodium 0mg 7mg 0%
Trans fat 0.395g 0g N/A
Choline 0.2mg 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 9.137g 0.082g N/A
Omega-6 - Linoleic acid 18.64g 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Canola oil
29%
Mamey Sapote
Minerals Daily Need Coverage Score
0%
Canola oil
20%
Mamey Sapote

Comparison summary

Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 7.196g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is richer in vitamins?
Mamey Sapote
Mamey Sapote is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $3)
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.