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  6. Canola oil vs. Omelette

Canola oil vs. Omelette — In-Depth Nutrition Comparison

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Important differences between canola oil and omelette

  • Canola oil has more vitamin E and vitamin K; however, omelette is richer in selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Canola oil's daily need coverage for vitamin E is 108% more.
  • Canola oil contains 16 times more vitamin K than omelette. Canola oil contains 71.3µg of vitamin K, while omelette contains 4.5µg.
  • Omelette contains less saturated fat.

The food varieties used in the comparison are Oil, canola and Egg, whole, cooked, omelet.

Infographic

Canola oil vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin EVitamin E +1253.5%
Contains more Vitamin KVitamin K +1484.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +123700%
~equal in Vitamin C ~0mg

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more FatsFats +757.6%
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +1206.5%
Contains more Poly. FatPolyunsaturated fat +937.7%
Contains less Sat. FatSaturated fat -54.9%

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

All nutrients comparison - raw data values

Nutrient Canola oil Omelette DV% diff.
Polyunsaturated fat 28.142g 2.712g 170%
Monounsaturated fat 63.276g 4.843g 146%
Fats 100g 11.66g 136%
Vitamin E 17.46mg 1.29mg 108%
Cholesterol 0mg 313mg 104%
Vitamin K 71.3µg 4.5µg 56%
Selenium 0µg 25.8µg 47%
Choline 0.2mg 247.6mg 45%
Calories 884kcal 154kcal 37%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0mg 0.386mg 30%
Vitamin B5 0mg 1.289mg 26%
Phosphorus 0mg 167mg 24%
Protein 0g 10.57g 21%
Vitamin A 0µg 172µg 19%
Iron 0mg 1.48mg 19%
Saturated fat 7.365g 3.319g 18%
Vitamin B6 0mg 0.143mg 11%
Zinc 0mg 1.09mg 10%
Folate 0µg 39µg 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Copper 0mg 0.063mg 7%
Sodium 0mg 155mg 7%
Calcium 0mg 48mg 5%
Potassium 0mg 117mg 3%
Vitamin B1 0mg 0.034mg 3%
Magnesium 0mg 11mg 3%
Manganese 0mg 0.024mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.395g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
45%
Omelette
Minerals Daily Need Coverage Score
0%
Canola oil
37%
Omelette

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 4.046g)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 155mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.