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Canola oil vs. White chocolate — In-Depth Nutrition Comparison

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How are canola oil and white chocolate different?

  • Canola oil is higher in vitamin E and vitamin K; however, white chocolate is richer in phosphorus, vitamin B12, vitamin B2, calcium, vitamin B5, potassium, and selenium.
  • Daily need coverage for vitamin E for canola oil is 110% higher.
  • Canola oil contains 8 times more vitamin K than white chocolate. While canola oil contains 71.3µg of vitamin K, white chocolate contains only 9.1µg.
  • Canola oil has less saturated fat.
  • Canola oil has a lower glycemic index (0) than white chocolate (41).

Oil, canola and Candies, white chocolate are the varieties used in this article.

Infographic

Canola oil vs White chocolate 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" 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin EVitamin E +1718.8%
Contains more Vitamin KVitamin K +683.5%
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 +14650%
~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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more FatsFats +211.6%
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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +595.6%
Contains more Poly. FatPolyunsaturated fat +2678.1%

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 White chocolate
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Canola oil White chocolate DV% diff.
Polyunsaturated fat 28.142g 1.013g 181%
Monounsaturated fat 63.276g 9.097g 135%
Vitamin E 17.46mg 0.96mg 110%
Fats 100g 32.09g 104%
Saturated fat 7.365g 19.412g 55%
Vitamin K 71.3µg 9.1µg 52%
Phosphorus 0mg 176mg 25%
Vitamin B12 0µg 0.56µg 23%
Vitamin B2 0mg 0.282mg 22%
Carbs 0g 59.24g 20%
Calcium 0mg 199mg 20%
Calories 884kcal 539kcal 17%
Protein 0g 5.87g 12%
Vitamin B5 0mg 0.608mg 12%
Selenium 0µg 4.5µg 8%
Potassium 0mg 286mg 8%
Zinc 0mg 0.74mg 7%
Cholesterol 0mg 21mg 7%
Copper 0mg 0.06mg 7%
Choline 0.2mg 29.5mg 5%
Vitamin B1 0mg 0.063mg 5%
Vitamin B3 0mg 0.745mg 5%
Sodium 0mg 90mg 4%
Vitamin B6 0mg 0.056mg 4%
Iron 0mg 0.24mg 3%
Magnesium 0mg 12mg 3%
Folate 0µg 7µg 2%
Vitamin C 0mg 0.5mg 1%
Fiber 0g 0.2g 1%
Vitamin A 0µg 9µg 1%
Net carbs 0g 59.04g N/A
Sugar 0g 59g N/A
Manganese 0mg 0.008mg 0%
Trans fat 0.395g 0g N/A
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 White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
0%
Canola oil
26%
White chocolate

Comparison summary

Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 12.047g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 41)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.5)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.