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  6. Canola oil vs. Veggie burger

Canola oil vs. Veggie burger — In-Depth Nutrition Comparison

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How are canola oil and veggie burgers different?

  • Canola oil is higher in vitamin E and vitamin K; however, veggie burgers are richer in vitamin B1, vitamin B12, manganese, selenium, folate, iron, and phosphorus.
  • Daily need coverage for vitamin B1 for veggie burgers is 221% higher.
  • Canola oil contains 76 times more vitamin E than veggie burgers. While canola oil contains 17.46mg of vitamin E, veggie burgers contain only 0.23mg.
  • Veggie burgers have less saturated fat.
  • Canola oil has a lower glycemic index (0) than veggie burgers (59).

Oil, canola and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Canola oil vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin EVitamin E +7491.3%
Contains more Vitamin KVitamin K +1597.6%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9600%
~equal in Vitamin D ~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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +1487.3%
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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +3458.8%
Contains more Poly. FatPolyunsaturated fat +1291.1%
Contains less Sat. FatSaturated fat -80.4%

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 Veggie burger
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Veggie burger DV% diff.
Vitamin B1 0mg 2.651mg 221%
Polyunsaturated fat 28.142g 2.023g 174%
Monounsaturated fat 63.276g 1.778g 154%
Fats 100g 6.3g 144%
Vitamin E 17.46mg 0.23mg 115%
Vitamin B12 0µg 2.01µg 84%
Vitamin K 71.3µg 4.2µg 56%
Manganese 0mg 0.951mg 41%
Selenium 0µg 22.6µg 41%
Calories 884kcal 177kcal 35%
Protein 0g 15.7g 31%
Folate 0µg 124µg 31%
Iron 0mg 2.41mg 30%
Phosphorus 0mg 206mg 29%
Saturated fat 7.365g 1.44g 27%
Sodium 0mg 569mg 25%
Vitamin B6 0mg 0.303mg 23%
Vitamin B3 0mg 3.753mg 23%
Copper 0mg 0.2mg 22%
Fiber 0g 4.9g 20%
Vitamin B2 0mg 0.244mg 19%
Calcium 0mg 136mg 14%
Magnesium 0mg 56mg 13%
Zinc 0mg 1.26mg 11%
Potassium 0mg 333mg 10%
Vitamin B5 0mg 0.289mg 6%
Vitamin C 0mg 4.5mg 5%
Carbs 0g 14.27g 5%
Choline 0.2mg 19.4mg 3%
Cholesterol 0mg 5mg 2%
Starch 5.78g 2%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.395g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 9.137g 0.081g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
0%
Canola oil
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 5.925g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 569mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.