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Chicken meat vs. Canola oil — In-Depth Nutrition Comparison

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Differences between chicken meat and canola oil

  • Chicken meat has more vitamin B3, selenium, vitamin B6, phosphorus, vitamin B5, and zinc, while canola oil has more vitamin E and vitamin K.
  • Canola oil's daily need coverage for vitamin E is 115% higher.
  • The amount of cholesterol in canola oil is lower.

The food types used in this comparison are Chicken, broilers or fryers, meat and skin, cooked, roasted and Oil, canola.

Infographic

Chicken meat vs Canola oil 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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%
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 +∞%
Contains less SodiumSodium -100%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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%
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 +32850%
Contains more Vitamin EVitamin E +6366.7%
Contains more Vitamin KVitamin K +2870.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +635.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +1084.9%
Contains more Poly. FatPolyunsaturated fat +847.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Canola oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chicken meat Canola oil DV% diff.
Polyunsaturated fat 2.97g 28.142g 168%
Monounsaturated fat 5.34g 63.276g 145%
Fats 13.6g 100g 133%
Vitamin E 0.27mg 17.46mg 115%
Vitamin K 2.4µg 71.3µg 57%
Protein 27.3g 0g 55%
Vitamin B3 8.487mg 0mg 53%
Selenium 23.9µg 0µg 43%
Calories 239kcal 884kcal 32%
Vitamin B6 0.4mg 0mg 31%
Cholesterol 88mg 0mg 29%
Phosphorus 182mg 0mg 26%
Vitamin B5 1.03mg 0mg 21%
Zinc 1.94mg 0mg 18%
Saturated fat 3.79g 7.365g 16%
Iron 1.26mg 0mg 16%
Vitamin B2 0.168mg 0mg 13%
Vitamin B12 0.3µg 0µg 13%
Choline 65.9mg 0.2mg 12%
Copper 0.066mg 0mg 7%
Potassium 223mg 0mg 7%
Vitamin B1 0.063mg 0mg 5%
Vitamin A 48µg 0µg 5%
Magnesium 23mg 0mg 5%
Sodium 82mg 0mg 4%
Calcium 15mg 0mg 2%
Manganese 0.02mg 0mg 1%
Folate 5µg 0µg 1%
Vitamin D 2IU 0IU 0%
Trans fat 0.395g N/A
Tryptophan 0.305mg 0%
Threonine 1.128mg 0%
Isoleucine 1.362mg 0%
Leucine 1.986mg 0%
Lysine 2.223mg 0%
Methionine 0.726mg 0%
Phenylalanine 1.061mg 0%
Valine 1.325mg 0%
Histidine 0.802mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0.02g 0g 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
Chicken meat Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
36%
Chicken meat
41%
Canola oil
Minerals Daily Need Coverage Score
38%
Chicken meat
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 3.575g)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 82mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.