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Canola vs Sunflower oil - In-Depth Nutrition Comparison

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What are the differences between Canola and Sunflower oil?

  • Canola is higher in Vitamin K, and Monounsaturated Fat, yet Sunflower oil is higher in Vitamin E , and Polyunsaturated fat.
  • Sunflower oil's daily need coverage for Vitamin E is 157% more.
  • Canola has 13 times more Vitamin K than Sunflower oil. While Canola has 71.3µg of Vitamin K, Sunflower oil has only 5.4µg.
  • The amount of Saturated Fat in Canola is lower.

We used Oil, canola and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Canola vs Sunflower oil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Canola
2
:
Contains more Vitamin K +1220.4%
Contains more Vitamin E +135.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 350% 0% 0% 0% 0% 0% 0% 0% 179% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0%
Contains more Vitamin K +1220.4%
Contains more Vitamin E +135.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Canola
70
Sunflower oil
Mineral Summary Score
0
Canola
0
Sunflower oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Canola
0%
Sunflower oil
Carbohydrates
0%
Canola
0%
Sunflower oil
Fats
462%
Canola
462%
Sunflower oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Canola Sunflower oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola Sunflower oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Canola
Canola is lower in Saturated Fat (difference - 5.635g)
Which food is cheaper?
Canola
Canola is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Canola Sunflower oil Opinion
Calories 884 884
Protein 0 0
Fats 100 100
Vitamin C 0 0
Net carbs 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 Canola
Iron 0 0
Calcium 0 0
Potassium 0 0
Magnesium 0 0
Sugar 0 0
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 17.46 41.08 Sunflower oil
Vitamin D 0 Canola
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 71.3 5.4 Canola
Folate 0 0
Trans Fat 0.395 Sunflower oil
Saturated Fat 7.365 13 Canola
Monounsaturated Fat 63.276 46.2 Canola
Polyunsaturated fat 28.142 36.4 Sunflower oil
Tryptophan 0 Sunflower oil
Threonine 0 Sunflower oil
Isoleucine 0 Sunflower oil
Leucine 0 Sunflower oil
Lysine 0 Sunflower oil
Methionine 0 Sunflower oil
Phenylalanine 0 Sunflower oil
Valine 0 Sunflower oil
Histidine 0 Sunflower oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Canola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.