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  6. Canola oil vs. Soy milk

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

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Important differences between Canola oil and Soy milk

  • Canola oil has more Vitamin E, and Vitamin K, however, Soy milk is richer in Copper, Manganese, Selenium, Iron, Vitamin B5, Phosphorus, and Magnesium.
  • Canola oil's daily need coverage for Vitamin E is 116% more.
  • Canola oil contains 36 times more Saturated Fat than Soy milk. Canola oil contains 7.365g of Saturated Fat, while Soy milk contains 0.205g.

The food varieties used in the comparison are Oil, canola and Soymilk, original and vanilla, unfortified.

Infographic

Canola oil vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +15772.7%
Contains more Vitamin KVitamin K +2276.7%
Contains more Vitamin AVitamin A +∞%
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 +11700%
~equal in Vitamin C ~0mg
~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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +5614.3%
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
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated Fat +15679.6%
Contains more Poly. FatPolyunsaturated fat +2828.4%
Contains less Sat. FatSaturated Fat -97.2%

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 milk
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 milk Opinion
Calories 884kcal 54kcal Canola oil
Protein 0g 3.27g Soy milk
Fats 100g 1.75g Canola oil
Net carbs 0g 5.68g Soy milk
Carbs 0g 6.28g Soy milk
Magnesium 0mg 25mg Soy milk
Calcium 0mg 25mg Soy milk
Potassium 0mg 118mg Soy milk
Iron 0mg 0.64mg Soy milk
Sugar 0g 3.99g Canola oil
Fiber 0g 0.6g Soy milk
Copper 0mg 0.128mg Soy milk
Zinc 0mg 0.12mg Soy milk
Phosphorus 0mg 52mg Soy milk
Sodium 0mg 51mg Canola oil
Vitamin A 0IU 3IU Soy milk
Vitamin E 17.46mg 0.11mg Canola oil
Manganese 0mg 0.223mg Soy milk
Selenium 0µg 4.8µg Soy milk
Vitamin B1 0mg 0.06mg Soy milk
Vitamin B2 0mg 0.069mg Soy milk
Vitamin B3 0mg 0.513mg Soy milk
Vitamin B5 0mg 0.373mg Soy milk
Vitamin B6 0mg 0.077mg Soy milk
Vitamin K 71.3µg 3µg Canola oil
Folate 0µg 18µg Soy milk
Trans Fat 0.395g 0g Soy milk
Choline 0.2mg 23.6mg Soy milk
Saturated Fat 7.365g 0.205g Soy milk
Monounsaturated Fat 63.276g 0.401g Canola oil
Polyunsaturated fat 28.142g 0.961g Canola oil
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
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 milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
0%
Canola oil
19%
Soy milk

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 7.16g)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1.8)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.