Canola oil vs. Chia seeds — In-Depth Nutrition Comparison
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How are canola oil and chia seeds different?
- Canola oil is richer in vitamin E, while chia seeds are higher in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3.
- Chia seeds cover your daily need for fiber, 138% more than canola oil.
- Canola oil contains 35 times more vitamin E than chia seeds. Canola oil contains 17.46mg of vitamin E, while chia seeds contain 0.5mg.
- Chia seeds have a higher glycemic index (15) than canola oil (0).
Oil, canola and Seeds, chia seeds, dried types were used in this article.
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.
| 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.
| Contains more Vitamin EVitamin E | +3392% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 63.276g | 2.309g | 152% |
| Fiber | 0g | 34.4g | 138% |
| Phosphorus | 0mg | 860mg | 123% |
| Manganese | 0mg | 2.723mg | 118% |
| Vitamin E | 17.46mg | 0.5mg | 113% |
| Fats | 100g | 30.74g | 107% |
| Copper | 0mg | 0.924mg | 103% |
| Selenium | 0µg | 55.2µg | 100% |
| Iron | 0mg | 7.72mg | 97% |
| Magnesium | 0mg | 335mg | 80% |
| Calcium | 0mg | 631mg | 63% |
| Vitamin K | 71.3µg | 59% | |
| Vitamin B3 | 0mg | 8.83mg | 55% |
| Vitamin B1 | 0mg | 0.62mg | 52% |
| Zinc | 0mg | 4.58mg | 42% |
| Protein | 0g | 16.54g | 33% |
| Polyunsaturated fat | 28.142g | 23.665g | 30% |
| Calories | 884kcal | 486kcal | 20% |
| Saturated fat | 7.365g | 3.33g | 18% |
| Carbs | 0g | 42.12g | 14% |
| Vitamin B2 | 0mg | 0.17mg | 13% |
| Folate | 0µg | 49µg | 12% |
| Potassium | 0mg | 407mg | 12% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Sodium | 0mg | 16mg | 1% |
| Net carbs | 0g | 7.72g | N/A |
| Trans fat | 0.395g | 0.14g | N/A |
| Choline | 0.2mg | 0% | |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% | |
| Omega-3 - ALA | 9.137g | 17.83g | N/A |
| Omega-6 - Linoleic acid | 18.64g | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +225.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +2640.4% |
| Contains more Poly. FatPolyunsaturated fat | +18.9% |
| Contains less Sat. FatSaturated fat | -54.8% |
