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  6. Canola oil vs. Soy sauce

Canola oil vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between Canola oil and Soy sauce

  • Canola oil has more Vitamin E, and Vitamin K, however, Soy sauce is higher in Manganese, Phosphorus, Iron, Magnesium, Vitamin B3, and Potassium.
  • Soy sauce covers your daily Sodium needs 239% more than Canola oil.
  • Soy sauce has less Saturated Fat.

Food varieties used in this article are Oil, canola and Soy sauce made from soy and wheat (shoyu).

Infographic

Canola oil vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
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 +9050%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +17443.9%
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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +71804.5%
Contains more Poly. FatPolyunsaturated fat +10600.4%
Contains less Sat. FatSaturated Fat -99%

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 Soy sauce
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Soy sauce Opinion
Calories 884kcal 53kcal Canola oil
Protein 0g 8.14g Soy sauce
Fats 100g 0.57g Canola oil
Net carbs 0g 4.13g Soy sauce
Carbs 0g 4.93g Soy sauce
Magnesium 0mg 74mg Soy sauce
Calcium 0mg 33mg Soy sauce
Potassium 0mg 435mg Soy sauce
Iron 0mg 1.45mg Soy sauce
Sugar 0g 0.4g Canola oil
Fiber 0g 0.8g Soy sauce
Copper 0mg 0.043mg Soy sauce
Zinc 0mg 0.87mg Soy sauce
Phosphorus 0mg 166mg Soy sauce
Sodium 0mg 5493mg Canola oil
Vitamin E 17.46mg 0mg Canola oil
Manganese 0mg 1.018mg Soy sauce
Selenium 0µg 0.5µg Soy sauce
Vitamin B1 0mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0mg 2.196mg Soy sauce
Vitamin B5 0mg 0.297mg Soy sauce
Vitamin B6 0mg 0.148mg Soy sauce
Vitamin K 71.3µg 0µg Canola oil
Folate 0µg 14µg Soy sauce
Trans Fat 0.395g 0g Soy sauce
Choline 0.2mg 18.3mg Soy sauce
Saturated Fat 7.365g 0.073g Soy sauce
Monounsaturated Fat 63.276g 0.088g Canola oil
Polyunsaturated fat 28.142g 0.263g Canola oil
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Omega-3 - ALA 9.137g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
0%
Canola oil
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 7.292g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.