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Canola oil vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between canola oil and brazil nut

  • Canola oil has more vitamin E and vitamin K; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, and zinc.
  • Brazil nut covers your daily selenium needs 3485% more than canola oil.
  • Canola oil contains less saturated fat.

Specific food types used in this comparison are Oil, canola and Nuts, brazilnuts, dried, unblanched.

Infographic

Canola oil vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin EVitamin E +209%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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 +14300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more FatsFats +49%
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -54.4%
Contains more Mono. FatMonounsaturated fat +165%
Contains more Poly. FatPolyunsaturated fat +15.3%

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 Brazil nut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Brazil nut DV% diff.
Selenium 0µg 1917µg 3485%
Copper 0mg 1.743mg 194%
Phosphorus 0mg 725mg 104%
Monounsaturated fat 63.276g 23.879g 98%
Magnesium 0mg 376mg 90%
Vitamin E 17.46mg 5.65mg 79%
Vitamin K 71.3µg 0µg 59%
Manganese 0mg 1.223mg 53%
Vitamin B1 0mg 0.617mg 51%
Fats 100g 67.1g 51%
Saturated fat 7.365g 16.134g 40%
Zinc 0mg 4.06mg 37%
Fiber 0g 7.5g 30%
Iron 0mg 2.43mg 30%
Protein 0g 14.32g 29%
Polyunsaturated fat 28.142g 24.399g 25%
Potassium 0mg 659mg 19%
Calcium 0mg 160mg 16%
Calories 884kcal 659kcal 11%
Vitamin B6 0mg 0.101mg 8%
Folate 0µg 22µg 6%
Choline 0.2mg 28.8mg 5%
Carbs 0g 11.74g 4%
Vitamin B5 0mg 0.184mg 4%
Vitamin B2 0mg 0.035mg 3%
Vitamin B3 0mg 0.295mg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Sodium 0mg 3mg 0%
Trans fat 0.395g N/A
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 9.137g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 18.64g 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
0%
Canola oil
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 8.769g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $3.4)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.