Canola oil vs. Sesame oil — In-Depth Nutrition Comparison

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Significant differences between canola oil and sesame oil

Canola oil has more vitamin E, vitamin K, and monounsaturated fat; however, sesame oil is richer in polyunsaturated fat.
Canola oil covers your daily vitamin E needs 107% more than sesame oil.
Sesame oil has 5 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while sesame oil has 13.6µg.
Canola oil contains less saturated fat.

Specific food types used in this comparison are Oil, canola and Oil, sesame, salad or cooking.

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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.

Canola oil

Sesame oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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.

Canola oil

Sesame oil

Contains more Vitamin EVitamin E	+1147.1%
Contains more Vitamin KVitamin K	+424.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	17.46mg	1.4mg	107%
Polyunsaturated fat	28.142g	41.7g	90%
Monounsaturated fat	63.276g	39.7g	59%
Vitamin K	71.3µg	13.6µg	48%
Saturated fat	7.365g	14.2g	31%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat	0.395g		N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA	9.137g		N/A
Omega-6 - Linoleic acid	18.64g		N/A