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Canola oil vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between canola oil and pea raw?

  • Canola oil is richer in vitamin E and vitamin K, yet pea raw is richer in vitamin C, fiber, vitamin B1, copper, iron, manganese, and folate.
  • Canola oil's daily need coverage for vitamin E is 116% higher.
  • Canola oil has 104 times more saturated fat than pea raw. Canola oil has 7.365g of saturated fat, while pea raw has 0.071g.
  • Canola oil has a lower glycemic index than pea raw.

We used Oil, canola and Peas, green, raw types in this comparison.

Infographic

Canola oil vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +13330.8%
Contains more Vitamin KVitamin K +187.5%
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 +14100%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +24900%
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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +180688.6%
Contains more Poly. FatPolyunsaturated fat +14949.2%
Contains less Sat. FatSaturated fat -99%

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 Pea raw
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Pea raw DV% diff.
Polyunsaturated fat 28.142g 0.187g 186%
Monounsaturated fat 63.276g 0.035g 158%
Fats 100g 0.4g 153%
Vitamin E 17.46mg 0.13mg 116%
Vitamin C 0mg 40mg 44%
Calories 884kcal 81kcal 40%
Vitamin K 71.3µg 24.8µg 39%
Saturated fat 7.365g 0.071g 33%
Fiber 0g 5.7g 23%
Vitamin B1 0mg 0.266mg 22%
Copper 0mg 0.176mg 20%
Iron 0mg 1.47mg 18%
Manganese 0mg 0.41mg 18%
Folate 0µg 65µg 16%
Phosphorus 0mg 108mg 15%
Vitamin B6 0mg 0.169mg 13%
Vitamin B3 0mg 2.09mg 13%
Zinc 0mg 1.24mg 11%
Protein 0g 5.42g 11%
Vitamin B2 0mg 0.132mg 10%
Magnesium 0mg 33mg 8%
Potassium 0mg 244mg 7%
Carbs 0g 14.45g 5%
Choline 0.2mg 28.4mg 5%
Vitamin A 0µg 38µg 4%
Calcium 0mg 25mg 3%
Selenium 0µg 1.8µg 3%
Vitamin B5 0mg 0.104mg 2%
Net carbs 0g 8.75g N/A
Sugar 0g 5.67g N/A
Sodium 0mg 5mg 0%
Trans fat 0.395g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%
Omega-3 - ALA 9.137g 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
0%
Canola oil
31%
Pea raw

Comparison summary

Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 7.294g)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 54)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $0.3)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.