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  6. Canola oil vs. Matzo

Canola oil vs. Matzo — In-Depth Nutrition Comparison

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How are Canola oil and Matzo different?

  • Canola oil is higher in Vitamin E , and Vitamin K, however, Matzo is richer in Selenium, Iron, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, and Phosphorus.
  • Daily need coverage for Vitamin E from Canola oil is 116% higher.
  • Canola oil contains 238 times more Vitamin K than Matzo. While Canola oil contains 71.3µg of Vitamin K, Matzo contains only 0.3µg.
  • Matzo has less Saturated Fat.

Oil, canola and Crackers, matzo, plain are the varieties used in this article.

Infographic

Canola oil vs Matzo 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
0
:
9
Matzo
Matzo
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%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
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
2
:
6
Matzo
Matzo
Contains more Vitamin E +29000%
Contains more Vitamin K +23666.7%
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%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +29000%
Contains more Vitamin K +23666.7%
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
Matzo
Matzo
Contains more Fats +7042.9%
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
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +7042.9%
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
Matzo
Matzo
Contains more Monounsaturated Fat +49723.6%
Contains more Polyunsaturated fat +4567%
Contains less Saturated Fat -96.9%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +49723.6%
Contains more Polyunsaturated fat +4567%
Contains less Saturated Fat -96.9%

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 Matzo
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 Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Matzo Opinion
Net carbs 0g 80.7g Matzo
Protein 0g 10g Matzo
Fats 100g 1.4g Canola oil
Carbs 0g 83.7g Matzo
Calories 884kcal 395kcal Canola oil
Sugar 0g 0.29g Canola oil
Fiber 0g 3g Matzo
Calcium 0mg 13mg Matzo
Iron 0mg 3.16mg Matzo
Magnesium 0mg 25mg Matzo
Phosphorus 0mg 89mg Matzo
Potassium 0mg 112mg Matzo
Zinc 0mg 0.68mg Matzo
Copper 0mg 0.06mg Matzo
Manganese 0mg 0.65mg Matzo
Selenium 0µg 36.9µg Matzo
Vitamin E 17.46mg 0.06mg Canola oil
Vitamin B1 0mg 0.387mg Matzo
Vitamin B2 0mg 0.291mg Matzo
Vitamin B3 0mg 3.892mg Matzo
Vitamin B5 0mg 0.443mg Matzo
Vitamin B6 0mg 0.115mg Matzo
Folate 0µg 17µg Matzo
Vitamin K 71.3µg 0.3µg Canola oil
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Trans Fat 0.395g Matzo
Saturated Fat 7.365g 0.226g Matzo
Monounsaturated Fat 63.276g 0.127g Canola oil
Polyunsaturated fat 28.142g 0.603g 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 Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
0%
Canola oil
51%
Matzo

Comparison summary

Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 7.139g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.