Olive oil vs. Canola oil — In-Depth Nutrition Comparison
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A recap on differences between Olive oil and Canola oil
- Olive oil has more Iron, and Monounsaturated Fat, however, Canola oil is higher in Vitamin E , Vitamin K, and Polyunsaturated fat.
- Olive oil covers your daily Saturated Fat needs 32% more than Canola oil.
- Canola oil has less Saturated Fat.
Food varieties used in this article are Oil, olive, salad or cooking and Oil, canola.
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.
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Potassium
+∞%
Contains
less
Sodium
-100%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Potassium
+∞%
Contains
less
Sodium
-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.
:
Contains
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Vitamin E
+21.7%
Contains
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Vitamin K
+18.4%
Contains
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Vitamin E
+21.7%
Contains
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Vitamin K
+18.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Equal in Fats - 100
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+15.3%
Contains
less
Saturated Fat
-46.7%
Contains
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Polyunsaturated fat
+167.4%
Saturated Fat:
13.808 g
Monounsaturated Fat:
72.961 g
Polyunsaturated fat:
10.523 g
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
Contains
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Monounsaturated Fat
+15.3%
Contains
less
Saturated Fat
-46.7%
Contains
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Polyunsaturated fat
+167.4%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Calcium | 1mg | 0mg |
|
| Iron | 0.56mg | 0mg |
|
| Potassium | 1mg | 0mg |
|
| Sodium | 2mg | 0mg |
|
| Vitamin E | 14.35mg | 17.46mg |
|
| Vitamin K | 60.2µg | 71.3µg |
|
| Trans Fat | 0.395g |
|
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| Saturated Fat | 13.808g | 7.365g |
|
| Monounsaturated Fat | 72.961g | 63.276g |
|
| Polyunsaturated fat | 10.523g | 28.142g |
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| Omega-6 - Linoleic acid | 18.64g |
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| Omega-3 - ALA | 9.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories 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%
44%
Minerals Daily Need Coverage Score
2%
0%
Comparison summary
Which food is richer in minerals?
Olive oil is relatively richer in minerals
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Canola oil is lower in Saturated Fat (difference - 6.443g)
Which food is cheaper?
Canola oil is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.