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  6. Canola oil vs. Poppy seed

Canola oil vs. Poppy seed — In-Depth Nutrition Comparison

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A recap on differences between canola oil and poppy seed

  • Canola oil has more vitamin E; however, poppy seed is higher in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1.
  • Poppy seed covers your daily manganese needs 292% more than canola oil.
  • Poppy seed contains 10 times less vitamin E than canola oil. Canola oil contains 17.46mg of vitamin E, while poppy seed contains 1.77mg.

Food varieties used in this article are Oil, canola and Spices, poppy seed.

Infographic

Canola oil vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin EVitamin E +886.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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 +4300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Poppy seed DV% diff.
Manganese 0mg 6.707mg 292%
Copper 0mg 1.627mg 181%
Calcium 0mg 1438mg 144%
Monounsaturated fat 63.276g 5.982g 143%
Phosphorus 0mg 870mg 124%
Iron 0mg 9.76mg 122%
Vitamin E 17.46mg 1.77mg 105%
Fats 100g 41.56g 90%
Magnesium 0mg 347mg 83%
Fiber 0g 19.5g 78%
Zinc 0mg 7.9mg 72%
Vitamin B1 0mg 0.854mg 71%
Vitamin K 71.3µg 0µg 59%
Protein 0g 17.99g 36%
Selenium 0µg 13.5µg 25%
Folate 0µg 82µg 21%
Potassium 0mg 719mg 21%
Vitamin B6 0mg 0.247mg 19%
Calories 884kcal 525kcal 18%
Saturated fat 7.365g 4.517g 13%
Carbs 0g 28.13g 9%
Vitamin B2 0mg 0.1mg 8%
Vitamin B3 0mg 0.896mg 6%
Vitamin B5 0mg 0.324mg 6%
Polyunsaturated fat 28.142g 28.569g 3%
Choline 0.2mg 8.8mg 2%
Sodium 0mg 26mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 8.63g N/A
Sugar 0g 2.99g N/A
Trans fat 0.395g 0g N/A
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 9.137g 0.273g 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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more FatsFats +140.6%
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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains more Mono. FatMonounsaturated fat +957.8%
Contains less Sat. FatSaturated fat -38.7%
~equal in Polyunsaturated fat ~28.569g

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.