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  6. Canola oil vs. Oatmeal

Canola oil vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between Canola oil and Oatmeal

  • Canola oil has more Vitamin E , and Vitamin K, however, Oatmeal is higher in Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, and Vitamin A RAE.
  • Canola oil covers your daily Vitamin E needs 116% more than Oatmeal.
  • Oatmeal contains 178 times less Vitamin K than Canola oil. Canola oil contains 71.3µg of Vitamin K, while Oatmeal contains 0.4µg.
  • Oatmeal has less Saturated Fat.

Food varieties used in this article are Oil, canola and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Canola oil vs Oatmeal 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
1
:
9
Oatmeal
Oatmeal
Contains less Sodium -100%
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%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains less Sodium -100%
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
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +24842.9%
Contains more Vitamin K +17725%
Contains more Vitamin A +∞%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +24842.9%
Contains more Vitamin K +17725%
Contains more Vitamin A +∞%
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
Oatmeal
Oatmeal
Contains more Fats +7252.9%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Fats +7252.9%
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
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +16083.1%
Contains more Polyunsaturated fat +6506.1%
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
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +16083.1%
Contains more Polyunsaturated fat +6506.1%
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 Oatmeal
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Oatmeal Opinion
Net carbs 0g 9.97g Oatmeal
Protein 0g 2.37g Oatmeal
Fats 100g 1.36g Canola oil
Carbs 0g 11.67g Oatmeal
Calories 884kcal 68kcal Canola oil
Starch 10.37g Oatmeal
Sugar 0g 0.46g Canola oil
Fiber 0g 1.7g Oatmeal
Calcium 0mg 80mg Oatmeal
Iron 0mg 5.96mg Oatmeal
Magnesium 0mg 26mg Oatmeal
Phosphorus 0mg 77mg Oatmeal
Potassium 0mg 61mg Oatmeal
Sodium 0mg 49mg Canola oil
Zinc 0mg 0.62mg Oatmeal
Copper 0mg 0.066mg Oatmeal
Manganese 0mg 0.558mg Oatmeal
Selenium 0µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 17.46mg 0.07mg Canola oil
Vitamin B1 0mg 0.26mg Oatmeal
Vitamin B2 0mg 0.215mg Oatmeal
Vitamin B3 0mg 3.025mg Oatmeal
Vitamin B5 0mg 0.317mg Oatmeal
Vitamin B6 0mg 0.29mg Oatmeal
Folate 0µg 44µg Oatmeal
Vitamin K 71.3µg 0.4µg Canola oil
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.395g 0.003g Oatmeal
Saturated Fat 7.365g 0.226g Oatmeal
Monounsaturated Fat 63.276g 0.391g Canola oil
Polyunsaturated fat 28.142g 0.426g 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 Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
0%
Canola oil
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 7.139g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 79)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.