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

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A recap on the differences between canola oil and olive oil

Canola oil has more vitamin E, vitamin K, and polyunsaturated fat; however, olive oil is higher in iron and monounsaturated fat.
Olive oil covers your daily saturated fat needs 32% more than canola oil.
Olive oil contains 3 times less polyunsaturated fat than canola oil. Canola oil contains 28.142g of polyunsaturated fat, while olive oil contains 10.523g.
Canola oil has less saturated fat.

Food varieties used in this article are Oil, canola and Oil, olive, salad or cooking.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Canola oil

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Canola oil

Olive oil

Contains more Vitamin EVitamin E	+21.7%
Contains more Vitamin KVitamin K	+18.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	9.137g		571%
Polyunsaturated fat	28.142g	10.523g	117%
Omega-6 (Linoleic acid)	18.64g		110%
Saturated fat	7.365g	13.808g	29%
Monounsaturated fat	63.276g	72.961g	24%
Vitamin E	17.46mg	14.35mg	21%
Vitamin K	71.3µg	60.2µg	9%
Iron	0mg	0.56mg	7%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	6	N/A
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Trans fat	0.395g		N/A
Choline	0.2mg	0.3mg	0%