Canola oil vs. Tofu — In-Depth Nutrition Comparison
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How are canola oil and tofu different?
- Canola oil is higher in vitamin E and vitamin K; however, tofu is richer in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
- Daily need coverage for vitamin E for canola oil is 116% higher.
- Canola oil contains 30 times more vitamin K than tofu. While canola oil contains 71.3µg of vitamin K, tofu contains only 2.4µg.
- Tofu has less saturated fat.
- Canola oil has a lower glycemic index (0) than tofu (15).
Oil, canola and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin EVitamin E | +174500% |
| Contains more Vitamin KVitamin K | +2870.8% |
| Contains more Vitamin CVitamin C | +∞% |
| 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 | +14300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more FatsFats | +1992.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains more Mono. FatMonounsaturated fat | +5892% |
| Contains more Poly. FatPolyunsaturated fat | +942.7% |
| Contains less Sat. FatSaturated fat | -90.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.142g | 2.699g | 170% |
| Monounsaturated fat | 63.276g | 1.056g | 156% |
| Fats | 100g | 4.78g | 146% |
| Vitamin E | 17.46mg | 0.01mg | 116% |
| Iron | 0mg | 5.36mg | 67% |
| Vitamin K | 71.3µg | 2.4µg | 57% |
| Calories | 884kcal | 76kcal | 40% |
| Calcium | 0mg | 350mg | 35% |
| Saturated fat | 7.365g | 0.691g | 30% |
| Manganese | 0mg | 0.605mg | 26% |
| Copper | 0mg | 0.193mg | 21% |
| Selenium | 0µg | 8.9µg | 16% |
| Protein | 0g | 8.08g | 16% |
| Phosphorus | 0mg | 97mg | 14% |
| Zinc | 0mg | 0.8mg | 7% |
| Magnesium | 0mg | 30mg | 7% |
| Vitamin B1 | 0mg | 0.081mg | 7% |
| Choline | 0.2mg | 28.8mg | 5% |
| Vitamin B6 | 0mg | 0.047mg | 4% |
| Potassium | 0mg | 121mg | 4% |
| Vitamin B2 | 0mg | 0.052mg | 4% |
| Folate | 0µg | 15µg | 4% |
| Vitamin B3 | 0mg | 0.195mg | 1% |
| Vitamin B5 | 0mg | 0.068mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 0g | 1.87g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 1.57g | N/A |
| Sugar | 0g | 0.62g | N/A |
| Sodium | 0mg | 7mg | 0% |
| Trans fat | 0.395g | 0g | N/A |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
0%
59%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 6.674g)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)