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  6. Canola oil vs. Soft serve

Canola oil vs. Soft serve — In-Depth Nutrition Comparison

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How are canola oil and soft serve different?

  • Canola oil is richer in vitamin E and vitamin K, while soft serve is higher in vitamin B12, phosphorus, vitamin B2, calcium, vitamin A, vitamin B5, and selenium.
  • Canola oil covers your daily need for vitamin E, 112% more than soft serve.
  • Canola oil contains 79 times more vitamin K than soft serve. Canola oil contains 71.3µg of vitamin K, while soft serve contains 0.9µg.
  • Soft serve has a higher glycemic index (79) than canola oil (0).

Oil, canola and Ice cream, soft serve, chocolate types were used in this article.

Infographic

Canola oil vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin EVitamin E +2762.3%
Contains more Vitamin KVitamin K +7822.2%
Contains more Vitamin CVitamin C +∞%
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 +12900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more FatsFats +669.2%
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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1713.1%
Contains more Poly. FatPolyunsaturated fat +6017.8%
~equal in Saturated fat ~7.46g

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 Soft serve
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Soft serve DV% diff.
Polyunsaturated fat 28.142g 0.46g 185%
Monounsaturated fat 63.276g 3.49g 149%
Fats 100g 13g 134%
Vitamin E 17.46mg 0.61mg 112%
Vitamin K 71.3µg 0.9µg 59%
Calories 884kcal 222kcal 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 0µg 162µg 18%
Phosphorus 0mg 116mg 17%
Vitamin B2 0mg 0.182mg 14%
Calcium 0mg 131mg 13%
Vitamin B5 0mg 0.506mg 10%
Protein 0g 4.1g 8%
Carbs 0g 22.2g 7%
Choline 0.2mg 26mg 5%
Zinc 0mg 0.52mg 5%
Potassium 0mg 177mg 5%
Selenium 0µg 3µg 5%
Vitamin B1 0mg 0.049mg 4%
Vitamin D 0IU 29IU 4%
Vitamin B6 0mg 0.048mg 4%
Vitamin D 0µg 0.7µg 4%
Iron 0mg 0.21mg 3%
Magnesium 0mg 12mg 3%
Sodium 0mg 61mg 3%
Copper 0mg 0.03mg 3%
Fiber 0g 0.7g 3%
Folate 0µg 9µg 2%
Caffeine 0mg 2mg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin B3 0mg 0.095mg 1%
Net carbs 0g 21.5g N/A
Sugar 0g 21.16g N/A
Manganese 0mg 0.005mg 0%
Trans fat 0.395g N/A
Saturated fat 7.365g 7.46g 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%
Omega-3 - ALA 9.137g 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 Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Soft serve
Minerals Daily Need Coverage Score
0%
Canola oil
17%
Soft serve

Comparison summary

Which food is richer in minerals?
Soft serve
Soft serve is relatively richer in minerals
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 21.16g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 79)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.