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  6. Canola oil vs. Orange

Canola oil vs. Orange — In-Depth Nutrition Comparison

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Important differences between canola oil and oranges

  • Canola oil has more vitamin E and vitamin K; however, oranges are richer in vitamin C, fiber, folate, vitamin B1, and potassium.
  • Canola oil's daily need coverage for vitamin E is 115% more.
  • Oranges contain less saturated fat.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Oranges, raw, all commercial varieties.

Infographic

Canola oil vs Orange 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%
Orange
Orange
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +∞%
~equal in Sodium ~0mg

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%
Orange
Orange
9
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +9600%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +4100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Orange DV% diff.
Polyunsaturated fat 28.142g 0.025g 187%
Monounsaturated fat 63.276g 0.023g 158%
Fats 100g 0.12g 154%
Vitamin E 17.46mg 0.18mg 115%
Vitamin K 71.3µg 0µg 59%
Vitamin C 0mg 53.2mg 59%
Calories 884kcal 47kcal 42%
Saturated fat 7.365g 0.015g 33%
Fiber 0g 2.4g 10%
Folate 0µg 30µg 8%
Vitamin B1 0mg 0.087mg 7%
Potassium 0mg 181mg 5%
Copper 0mg 0.045mg 5%
Vitamin B6 0mg 0.06mg 5%
Vitamin B5 0mg 0.25mg 5%
Calcium 0mg 40mg 4%
Carbs 0g 11.75g 4%
Vitamin B2 0mg 0.04mg 3%
Protein 0g 0.94g 2%
Vitamin B3 0mg 0.282mg 2%
Phosphorus 0mg 14mg 2%
Magnesium 0mg 10mg 2%
Selenium 0µg 0.5µg 1%
Manganese 0mg 0.025mg 1%
Vitamin A 0µg 11µg 1%
Zinc 0mg 0.07mg 1%
Choline 0.2mg 8.4mg 1%
Iron 0mg 0.1mg 1%
Net carbs 0g 9.35g N/A
Sugar 0g 9.35g N/A
Trans fat 0.395g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g 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
Orange
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +83233.3%
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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +275013%
Contains more Poly. FatPolyunsaturated fat +112468%
Contains less Sat. FatSaturated fat -99.8%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.