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  6. Canola oil vs. Porridge

Canola oil vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between canola oil and porridge

  • Canola oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat; however, porridge is higher in iron, calcium, and selenium.
  • Canola oil covers your daily vitamin E needs 116% more than porridge.
  • Porridge contains 2260 times less monounsaturated fat than canola oil. Canola oil contains 63.276g of monounsaturated fat, while porridge contains 0.028g.
  • Porridge has less saturated fat.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Oil, canola and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Canola oil vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 SeleniumSelenium +∞%
~equal in Manganese ~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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +87200%
Contains more Vitamin KVitamin K +71200%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Porridge DV% diff.
Polyunsaturated fat 28.142g 0.114g 187%
Monounsaturated fat 63.276g 0.028g 158%
Fats 100g 0.21g 154%
Vitamin E 17.46mg 0.02mg 116%
Vitamin K 71.3µg 0.1µg 59%
Iron 0mg 3.74mg 47%
Calories 884kcal 50kcal 42%
Saturated fat 7.365g 0.033g 33%
Calcium 0mg 87mg 9%
Vitamin B1 0mg 0.055mg 5%
Selenium 0µg 2.8µg 5%
Carbs 0g 10.52g 4%
Copper 0mg 0.04mg 4%
Vitamin B3 0mg 0.52mg 3%
Protein 0g 1.44g 3%
Folate 0µg 12µg 3%
Phosphorus 0mg 15mg 2%
Vitamin B2 0mg 0.025mg 2%
Fiber 0g 0.5g 2%
Vitamin B6 0mg 0.013mg 1%
Vitamin B5 0mg 0.071mg 1%
Magnesium 0mg 5mg 1%
Zinc 0mg 0.13mg 1%
Net carbs 0g 10.02g N/A
Potassium 0mg 16mg 0%
Sugar 0g 0.03g N/A
Sodium 0mg 6mg 0%
Trans fat 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more FatsFats +47519%
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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +225885.7%
Contains more Poly. FatPolyunsaturated fat +24586%
Contains less Sat. FatSaturated fat -99.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.