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Canola oil vs. Star anise — In-Depth Nutrition Comparison

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The main differences between canola oil and star anise

  • Canola oil contains less iron, copper, manganese, calcium, phosphorus, fiber, vitamin B6, zinc, potassium, and magnesium than star anise.
  • Daily need coverage for iron for star anise is 462% higher.
  • Star anise has a higher glycemic index than canola oil.

Food types used in this article are Oil, canola and Spices, anise seed.

Infographic

Canola oil vs Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
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 +∞%
~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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more FatsFats +528.9%
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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains more Mono. FatMonounsaturated fat +547%
Contains more Poly. FatPolyunsaturated fat +793.4%
Contains less Sat. FatSaturated fat -92%

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 Star anise
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins 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 Star anise DV% diff.
Iron 0mg 36.96mg 462%
Polyunsaturated fat 28.142g 3.15g 167%
Monounsaturated fat 63.276g 9.78g 134%
Fats 100g 15.9g 129%
Vitamin E 17.46mg 116%
Copper 0mg 0.91mg 101%
Manganese 0mg 2.3mg 100%
Calcium 0mg 646mg 65%
Phosphorus 0mg 440mg 63%
Vitamin K 71.3µg 59%
Fiber 0g 14.6g 58%
Vitamin B6 0mg 0.65mg 50%
Zinc 0mg 5.3mg 48%
Potassium 0mg 1441mg 42%
Magnesium 0mg 170mg 40%
Protein 0g 17.6g 35%
Saturated fat 7.365g 0.586g 31%
Vitamin B1 0mg 0.34mg 28%
Calories 884kcal 337kcal 27%
Vitamin C 0mg 21mg 23%
Vitamin B2 0mg 0.29mg 22%
Vitamin B3 0mg 3.06mg 19%
Carbs 0g 50.02g 17%
Vitamin B5 0mg 0.797mg 16%
Selenium 0µg 5µg 9%
Folate 0µg 10µg 3%
Vitamin A 0µg 16µg 2%
Sodium 0mg 16mg 1%
Net carbs 0g 35.42g N/A
Trans fat 0.395g N/A
Choline 0.2mg 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 Star anise
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
38%
Star anise
Minerals Daily Need Coverage Score
0%
Canola oil
279%
Star anise

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 6.779g)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is richer in vitamins?
Star anise
Star anise is relatively richer in vitamins
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 89)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.