Canola oil vs. Pumpkin seed — In-Depth Nutrition Comparison
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A recap on differences between Canola oil and Pumpkin seed
- Canola oil has less Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, Phosphorus, and Calcium.
- Pumpkin seed covers your daily Zinc needs 94% more than Canola oil.
- Pumpkin seed contains 2 times less Saturated Fat than Canola oil. Canola oil contains 7.365g of Saturated Fat, while Pumpkin seed contains 3.67g.
Food varieties used in this article are Oil, canola and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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.
:
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+415.5%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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Fats
+415.5%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+949%
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Polyunsaturated fat
+218.2%
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Saturated Fat
-50.2%
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
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Monounsaturated Fat
+949%
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Polyunsaturated fat
+218.2%
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Saturated Fat
-50.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 35.35g |
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| Protein | 0g | 18.55g |
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| Fats | 100g | 19.4g |
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| Carbs | 0g | 53.75g |
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| Calories | 884kcal | 446kcal |
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| Fiber | 0g | 18.4g |
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| Calcium | 0mg | 55mg |
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| Iron | 0mg | 3.31mg |
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| Magnesium | 0mg | 262mg |
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| Phosphorus | 0mg | 92mg |
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| Potassium | 0mg | 919mg |
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| Sodium | 0mg | 18mg |
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| Zinc | 0mg | 10.3mg |
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| Copper | 0mg | 0.69mg |
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| Manganese | 0mg | 0.496mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 17.46mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0mg | 0.034mg |
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| Vitamin B2 | 0mg | 0.052mg |
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| Vitamin B3 | 0mg | 0.286mg |
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| Vitamin B5 | 0mg | 0.056mg |
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| Vitamin B6 | 0mg | 0.037mg |
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| Folate | 0µg | 9µg |
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| Vitamin K | 71.3µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Trans Fat | 0.395g |
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| Saturated Fat | 7.365g | 3.67g |
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| Monounsaturated Fat | 63.276g | 6.032g |
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| Polyunsaturated fat | 28.142g | 8.844g |
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| Omega-6 - Linoleic acid | 18.64g |
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| Omega-3 - ALA | 9.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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
44%
4%
Minerals Daily Need Coverage Score
0%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 3.695g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Canola oil is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)