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Canola vs Palm oil - In-Depth Nutrition Comparison

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What are the differences between Canola and Palm oil?

  • Canola is richer than Palm oil in Vitamin K, Vitamin E , Monounsaturated Fat, and Polyunsaturated fat.
  • Palm oil's daily need coverage for Saturated Fat is 210% more.
  • Canola has 9 times more Vitamin K than Palm oil. While Canola has 71.3µg of Vitamin K, Palm oil has only 8µg.
  • The amount of Saturated Fat in Canola is lower.

We used Oil, canola and Oil, palm types in this article.

Infographic

Canola vs Palm oil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Canola
0
:
Contains more Iron +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Canola
3
:
Contains more Vitamin K +791.3%
Equal in Vitamin E - 15.94
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 350% 0% 0% 0% 0% 0% 0% 0% 179% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0%
Contains more Vitamin K +791.3%
Equal in Vitamin E - 15.94

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Canola
28
Palm oil
Mineral Summary Score
0
Canola
0
Palm oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Canola
0%
Palm oil
Carbohydrates
0%
Canola
0%
Palm oil
Fats
462%
Canola
462%
Palm oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Canola Palm oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola Palm oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Canola
Canola is lower in Saturated Fat (difference - 41.935g)
Which food is cheaper?
Canola
Canola is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Canola Palm oil Opinion
Calories 884 884
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 Canola
Iron 0 0.01 Palm oil
Calcium 0 0
Potassium 0 0
Magnesium 0 0
Sugar 0 0
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 17.46 15.94 Canola
Vitamin D 0 Canola
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 71.3 8 Canola
Folate 0 0
Trans Fat 0.395 Palm oil
Saturated Fat 7.365 49.3 Canola
Monounsaturated Fat 63.276 37 Canola
Polyunsaturated fat 28.142 9.3 Canola
Tryptophan 0 Palm oil
Threonine 0 Palm oil
Isoleucine 0 Palm oil
Leucine 0 Palm oil
Lysine 0 Palm oil
Methionine 0 Palm oil
Phenylalanine 0 Palm oil
Valine 0 Palm oil
Histidine 0 Palm oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Canola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.