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  6. Canola oil vs. Sesame

Canola oil vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between canola oil and sesame

  • Canola oil has more vitamin E; however, sesame is higher in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium.
  • Sesame covers your daily copper needs 454% more than canola oil.
  • Sesame contains 70 times less vitamin E than canola oil. Canola oil contains 17.46mg of vitamin E, while sesame contains 0.25mg.

Food varieties used in this article are Oil, canola and Seeds, sesame seeds, whole, dried.

Infographic

Canola oil vs Sesame 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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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%
Sesame
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +6884%
Contains more Vitamin KVitamin K +∞%
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 +12700%
~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 Sesame DV% diff.
Copper 0mg 4.082mg 454%
Iron 0mg 14.55mg 182%
Vitamin E 17.46mg 0.25mg 115%
Monounsaturated fat 63.276g 18.759g 111%
Manganese 0mg 2.46mg 107%
Calcium 0mg 975mg 98%
Phosphorus 0mg 629mg 90%
Magnesium 0mg 351mg 84%
Fats 100g 49.67g 77%
Zinc 0mg 7.75mg 70%
Vitamin B1 0mg 0.791mg 66%
Selenium 0µg 34.4µg 63%
Vitamin B6 0mg 0.79mg 61%
Vitamin K 71.3µg 0µg 59%
Fiber 0g 11.8g 47%
Polyunsaturated fat 28.142g 21.773g 42%
Protein 0g 17.73g 35%
Vitamin B3 0mg 4.515mg 28%
Folate 0µg 97µg 24%
Vitamin B2 0mg 0.247mg 19%
Calories 884kcal 573kcal 16%
Potassium 0mg 468mg 14%
Carbs 0g 23.45g 8%
Choline 0.2mg 25.6mg 5%
Saturated fat 7.365g 6.957g 2%
Vitamin B5 0mg 0.05mg 1%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Sodium 0mg 11mg 0%
Trans fat 0.395g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more FatsFats +101.3%
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
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains more Mono. FatMonounsaturated fat +237.3%
Contains more Poly. FatPolyunsaturated fat +29.3%
~equal in Saturated fat ~6.957g

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.