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Canola oil vs. Shark raw — In-Depth Nutrition Comparison

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What are the differences between canola oil and shark raw?

  • Canola oil is higher in vitamin E and vitamin K, yet shark raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, and vitamin B5.
  • Canola oil's daily need coverage for vitamin E is 110% more.
  • Canola oil has 713 times more vitamin K than shark raw. While canola oil has 71.3µg of vitamin K, shark raw has only 0.1µg.
  • The amount of saturated fat in shark raw is lower.

We used Oil, canola and Fish, shark, mixed species, raw types in this article.

Infographic

Canola oil vs Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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%
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin EVitamin E +1646%
Contains more Vitamin KVitamin K +71200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +32400%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +2117.3%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +3399.8%
Contains more Poly. FatPolyunsaturated fat +2255%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Canola oil Shark raw
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Shark raw DV% diff.
Polyunsaturated fat 28.142g 1.195g 180%
Monounsaturated fat 63.276g 1.808g 154%
Fats 100g 4.51g 147%
Vitamin E 17.46mg 1mg 110%
Selenium 0µg 36.5µg 66%
Vitamin B12 0µg 1.49µg 62%
Vitamin K 71.3µg 0.1µg 59%
Protein 0g 20.98g 42%
Calories 884kcal 130kcal 38%
Vitamin B6 0mg 0.4mg 31%
Phosphorus 0mg 210mg 30%
Saturated fat 7.365g 0.925g 29%
Vitamin B3 0mg 2.938mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 0mg 0.695mg 14%
Choline 0.2mg 65mg 12%
Magnesium 0mg 49mg 12%
Iron 0mg 0.84mg 11%
Vitamin A 0µg 70µg 8%
Potassium 0mg 160mg 5%
Vitamin B2 0mg 0.062mg 5%
Zinc 0mg 0.43mg 4%
Copper 0mg 0.033mg 4%
Vitamin B1 0mg 0.042mg 4%
Calcium 0mg 34mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Sodium 0mg 79mg 3%
Manganese 0mg 0.015mg 1%
Folate 0µg 3µg 1%
Trans fat 0.395g N/A
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0g 0.109g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
41%
Canola oil
38%
Shark raw
Minerals Daily Need Coverage Score
0%
Canola oil
41%
Shark raw

Comparison summary

Which food is richer in minerals?
Shark raw
Shark raw is relatively richer in minerals
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 6.44g)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 79mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.