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

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The main differences between chicken soup and canola oil

  • Chicken soup has more vitamin B3, vitamin B2, and copper; however, canola oil has more vitamin E and vitamin K.
  • Daily need coverage for vitamin E for canola oil is 116% higher.
  • Canola oil is lower in sodium.
  • Chicken soup has a higher glycemic index than canola oil.

Food types used in this article are Soup, stock, chicken, home-prepared and Oil, canola.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 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 B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4500%
Contains more Vitamin EVitamin E +58100%
Contains more Vitamin KVitamin K +35550%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +8233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 -95.6%
Contains more Mono. FatMonounsaturated fat +10772.2%
Contains more Poly. FatPolyunsaturated fat +13112.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken soup Canola oil
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 Chicken soup Canola oil DV% diff.
Polyunsaturated fat 0.213g 28.142g 186%
Monounsaturated fat 0.582g 63.276g 157%
Fats 1.2g 100g 152%
Vitamin E 0.03mg 17.46mg 116%
Vitamin K 0.2µg 71.3µg 59%
Calories 36kcal 884kcal 42%
Saturated fat 0.321g 7.365g 32%
Vitamin B3 1.584mg 0mg 10%
Vitamin B2 0.085mg 0mg 7%
Copper 0.054mg 0mg 6%
Sodium 143mg 0mg 6%
Vitamin B6 0.061mg 0mg 5%
Protein 2.52g 0g 5%
Phosphorus 27mg 0mg 4%
Selenium 2.2µg 0µg 4%
Potassium 105mg 0mg 3%
Iron 0.21mg 0mg 3%
Vitamin B1 0.035mg 0mg 3%
Choline 9.2mg 0.2mg 2%
Folate 5µg 0µg 1%
Magnesium 4mg 0mg 1%
Cholesterol 3mg 0mg 1%
Zinc 0.14mg 0mg 1%
Carbs 3.53g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 3.53g 0g N/A
Calcium 3mg 0mg 0%
Sugar 1.58g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.395g 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
Chicken soup Canola oil
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
6%
Chicken soup
41%
Canola oil
Minerals Daily Need Coverage Score
8%
Chicken soup
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Chicken soup
Chicken soup is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken soup
Chicken soup is lower in Saturated fat (difference - 7.044g)
Which food is richer in vitamins?
Chicken soup
Chicken soup is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 143mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 52)
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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.