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

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What are the main differences between canola oil and soybean oil?

Canola oil is richer in vitamin E, vitamin K, and monounsaturated fat, yet soybean oil is richer in polyunsaturated fat.
Canola oil's daily need coverage for vitamin E is 62% higher.
Canola oil has 3 times more vitamin K than soybean oil. Canola oil has 71.3µg of vitamin K, while soybean oil has 24.7µg.
Canola oil contains less saturated fat.

We used Oil, canola and Oil, soybean, salad or cooking, (partially hydrogenated) types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Canola oil

Soybean 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Canola oil

Soybean oil

Contains more Vitamin EVitamin E	+115.6%
Contains more Vitamin KVitamin K	+188.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	9.137g		571%
Omega-6 (Linoleic acid)	18.64g		110%
Polyunsaturated fat	28.142g	37.6g	63%
Vitamin E	17.46mg	8.1mg	62%
Monounsaturated fat	63.276g	43g	51%
Vitamin K	71.3µg	24.7µg	39%
Saturated fat	7.365g	14.9g	34%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	5.4	N/A
Trans fat	0.395g		N/A
Choline	0.2mg	0.2mg	0%