Spread vs. Canola oil — In-Depth Nutrition Comparison
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A recap on differences between spread and canola oil
- Spread has more vitamin B12, selenium, copper, vitamin B1, choline, and vitamin B3; however, canola oil is higher in vitamin E and vitamin K.
- Canola oil covers your daily vitamin E needs 105% more than spread.
- Canola oil has less sodium.
Food varieties used in this article are Sandwich spread, pork, beef and Oil, canola.
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.
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 | +31050% |
| Contains more Vitamin EVitamin E | +903.4% |
| Contains more Vitamin KVitamin K | +4356.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
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 | +476.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
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 | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +734.3% |
| Contains more Poly. FatPolyunsaturated fat | +997.2% |
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 Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.565g | 28.142g | 171% |
| Monounsaturated fat | 7.584g | 63.276g | 139% |
| Fats | 17.34g | 100g | 127% |
| Vitamin E | 1.74mg | 17.46mg | 105% |
| Vitamin K | 1.6µg | 71.3µg | 58% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Sodium | 1013mg | 0mg | 44% |
| Calories | 235kcal | 884kcal | 32% |
| Selenium | 9.7µg | 0µg | 18% |
| Protein | 7.66g | 0g | 15% |
| Vitamin B1 | 0.172mg | 0mg | 14% |
| Copper | 0.13mg | 0mg | 14% |
| Cholesterol | 38mg | 0mg | 13% |
| Choline | 62.3mg | 0.2mg | 11% |
| Vitamin B3 | 1.73mg | 0mg | 11% |
| Vitamin B2 | 0.134mg | 0mg | 10% |
| Iron | 0.79mg | 0mg | 10% |
| Vitamin B5 | 0.43mg | 0mg | 9% |
| Zinc | 1.02mg | 0mg | 9% |
| Vitamin B6 | 0.12mg | 0mg | 9% |
| Phosphorus | 59mg | 0mg | 8% |
| Saturated fat | 5.977g | 7.365g | 6% |
| Carbs | 11.94g | 0g | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Potassium | 110mg | 0mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Magnesium | 8mg | 0mg | 2% |
| Calcium | 12mg | 0mg | 1% |
| Folate | 2µg | 0µg | 1% |
| Fiber | 0.2g | 0g | 1% |
| Manganese | 0.026mg | 0mg | 1% |
| Net carbs | 11.74g | 0g | N/A |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.082mg | 0% | |
| Threonine | 0.334mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.6mg | 0% | |
| Lysine | 0.663mg | 0% | |
| Methionine | 0.196mg | 0% | |
| Phenylalanine | 0.301mg | 0% | |
| Valine | 0.356mg | 0% | |
| Histidine | 0.279mg | 0% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
30%
41%
Minerals Daily Need Coverage Score
33%
0%
Comparison summary
Which food is richer in minerals?
Spread is relatively richer in minerals
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 1.388g)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 1013mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)