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  6. Canola oil vs. Millet flour

Canola oil vs. Millet flour — In-Depth Nutrition Comparison

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How are canola oil and millet flour different?

  • Canola oil is higher in vitamin E and vitamin K; however, millet flour is richer in selenium, copper, iron, manganese, phosphorus, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin E for canola oil is 116% higher.
  • Canola oil contains 89 times more vitamin K than millet flour. While canola oil contains 71.3µg of vitamin K, millet flour contains only 0.8µg.
  • Millet flour has less saturated fat.
  • Canola oil has a lower glycemic index (0) than millet flour (70).

Oil, canola and Millet flour are the varieties used in this article.

Infographic

Canola oil vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +15772.7%
Contains more Vitamin KVitamin K +8812.5%
Contains more CholineCholine +∞%
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 C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Canola oil Millet flour DV% diff.
Polyunsaturated fat 28.142g 2.618g 170%
Monounsaturated fat 63.276g 0.924g 156%
Fats 100g 4.25g 147%
Vitamin E 17.46mg 0.11mg 116%
Vitamin K 71.3µg 0.8µg 59%
Selenium 0µg 32.7µg 59%
Copper 0mg 0.535mg 59%
Iron 0mg 3.94mg 49%
Manganese 0mg 1.002mg 44%
Phosphorus 0mg 285mg 41%
Vitamin B3 0mg 6.02mg 38%
Vitamin B1 0mg 0.413mg 34%
Saturated fat 7.365g 0.536g 31%
Vitamin B6 0mg 0.372mg 29%
Starch 69.88g 29%
Magnesium 0mg 119mg 28%
Vitamin B5 0mg 1.267mg 25%
Calories 884kcal 382kcal 25%
Carbs 0g 75.12g 25%
Zinc 0mg 2.63mg 24%
Protein 0g 10.75g 22%
Fiber 0g 3.5g 14%
Folate 0µg 42µg 11%
Potassium 0mg 224mg 7%
Vitamin B2 0mg 0.073mg 6%
Calcium 0mg 14mg 1%
Net carbs 0g 71.62g N/A
Sugar 0g 1.66g N/A
Sodium 0mg 4mg 0%
Trans fat 0.395g 0.002g N/A
Choline 0.2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 9.137g 0.044g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 18.64g 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +2252.9%
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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +6748.1%
Contains more Poly. FatPolyunsaturated fat +974.9%
Contains less Sat. FatSaturated fat -92.7%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.