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White chocolate vs. Canola oil — In-Depth Nutrition Comparison

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How are white chocolate and canola oil different?

  • White chocolate is higher in phosphorus, vitamin B12, vitamin B2, calcium, vitamin B5, potassium, and selenium; however, canola oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for canola oil is 110% higher.
  • Canola oil has less saturated fat.
  • Canola oil has a lower glycemic index (0) than white chocolate (41).

Candies, white chocolate and Oil, canola are the varieties used in this article.

Infographic

White chocolate vs Canola oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +14650%
Contains more Vitamin EVitamin E +1718.8%
Contains more Vitamin KVitamin K +683.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +211.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 -62.1%
Contains more Mono. FatMonounsaturated fat +595.6%
Contains more Poly. FatPolyunsaturated fat +2678.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Canola oil DV% diff.
Polyunsaturated fat 1.013g 28.142g 181%
Monounsaturated fat 9.097g 63.276g 135%
Vitamin E 0.96mg 17.46mg 110%
Fats 32.09g 100g 104%
Saturated fat 19.412g 7.365g 55%
Vitamin K 9.1µg 71.3µg 52%
Phosphorus 176mg 0mg 25%
Vitamin B12 0.56µg 0µg 23%
Vitamin B2 0.282mg 0mg 22%
Carbs 59.24g 0g 20%
Calcium 199mg 0mg 20%
Calories 539kcal 884kcal 17%
Protein 5.87g 0g 12%
Vitamin B5 0.608mg 0mg 12%
Selenium 4.5µg 0µg 8%
Potassium 286mg 0mg 8%
Zinc 0.74mg 0mg 7%
Cholesterol 21mg 0mg 7%
Copper 0.06mg 0mg 7%
Choline 29.5mg 0.2mg 5%
Vitamin B1 0.063mg 0mg 5%
Vitamin B3 0.745mg 0mg 5%
Sodium 90mg 0mg 4%
Vitamin B6 0.056mg 0mg 4%
Iron 0.24mg 0mg 3%
Magnesium 12mg 0mg 3%
Folate 7µg 0µg 2%
Vitamin C 0.5mg 0mg 1%
Fiber 0.2g 0g 1%
Vitamin A 9µg 0µg 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g N/A
Manganese 0.008mg 0mg 0%
Trans fat 0g 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
White chocolate 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
22%
White chocolate
41%
Canola oil
Minerals Daily Need Coverage Score
26%
White chocolate
0%
Canola oil

Comparison summary

Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Canola oil
Canola oil is lower in Saturated fat (difference - 12.047g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 41)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.5)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.