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  6. Canola oil vs. Mango

Canola oil vs. Mango — In-Depth Nutrition Comparison

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How are canola oil and mango different?

  • Canola oil is richer in vitamin E and vitamin K, while mango is higher in vitamin C, vitamin A, copper, folate, vitamin B6, and fiber.
  • Canola oil covers your daily need for vitamin E, 110% more than mango.
  • Canola oil contains 80 times more saturated fat than mango. Canola oil contains 7.365g of saturated fat, while mango contains 0.092g.
  • Mango has a higher glycemic index (51) than canola oil (0).

Oil, canola and Mangos, raw types were used in this article.

Infographic

Canola oil vs Mango 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%
Mango
Mango
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin EVitamin E +1840%
Contains more Vitamin KVitamin K +1597.6%
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 +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Mango DV% diff.
Polyunsaturated fat 28.142g 0.071g 187%
Monounsaturated fat 63.276g 0.14g 158%
Fats 100g 0.38g 153%
Vitamin E 17.46mg 0.9mg 110%
Vitamin K 71.3µg 4.2µg 56%
Calories 884kcal 60kcal 41%
Vitamin C 0mg 36.4mg 40%
Saturated fat 7.365g 0.092g 33%
Copper 0mg 0.111mg 12%
Folate 0µg 43µg 11%
Vitamin B6 0mg 0.119mg 9%
Vitamin A 0µg 54µg 6%
Fiber 0g 1.6g 6%
Fructose 4.68g 6%
Carbs 0g 14.98g 5%
Potassium 0mg 168mg 5%
Vitamin B5 0mg 0.197mg 4%
Vitamin B3 0mg 0.669mg 4%
Manganese 0mg 0.063mg 3%
Vitamin B2 0mg 0.038mg 3%
Phosphorus 0mg 14mg 2%
Iron 0mg 0.16mg 2%
Magnesium 0mg 10mg 2%
Protein 0g 0.82g 2%
Vitamin B1 0mg 0.028mg 2%
Zinc 0mg 0.09mg 1%
Choline 0.2mg 7.6mg 1%
Calcium 0mg 11mg 1%
Selenium 0µg 0.6µg 1%
Net carbs 0g 13.38g N/A
Sugar 0g 13.66g N/A
Sodium 0mg 1mg 0%
Trans fat 0.395g 0g N/A
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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
Mango
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more FatsFats +26215.8%
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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +45097.1%
Contains more Poly. FatPolyunsaturated fat +39536.6%
Contains less Sat. FatSaturated fat -98.8%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.