Sesame oil vs. Canola oil — In-Depth Nutrition Comparison

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Significant differences between sesame oil and canola oil

Sesame oil has more polyunsaturated fat; however, canola oil is richer in vitamin E, vitamin K, and monounsaturated fat.
Canola oil covers your daily vitamin E needs 107% more than sesame oil.
Canola oil has 2 times less saturated fat than sesame oil. Sesame oil has 14.2g of saturated fat, while canola oil has 7.365g.

Specific food types used in this comparison are Oil, sesame, salad or cooking and Oil, canola.

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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.

Sesame oil

Canola oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Sesame oil

Canola oil

Contains more Vitamin EVitamin E	+1147.1%
Contains more Vitamin KVitamin K	+424.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	1.4mg	17.46mg	107%
Polyunsaturated fat	41.7g	28.142g	90%
Monounsaturated fat	39.7g	63.276g	59%
Vitamin K	13.6µg	71.3µg	48%
Saturated fat	14.2g	7.365g	31%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat		0.395g	N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA		9.137g	N/A
Omega-6 - Linoleic acid		18.64g	N/A