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

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What are the differences between canola oil and palm oil?

Canola oil is richer than palm oil in vitamin K, vitamin E, monounsaturated fat, and polyunsaturated fat.
Palm oil's daily need coverage for saturated fat is 210% more.
Canola oil has 9 times more vitamin K than palm oil. While canola oil has 71.3µg of vitamin K, palm oil has only 8µg.
The amount of saturated fat in canola oil is lower.

We used Oil, canola and Oil, palm types in this article.

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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

Palm oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~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

Palm oil

Contains more Vitamin KVitamin K

+791.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~15.94mg

~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%
Saturated fat	7.365g	49.3g	191%
Polyunsaturated fat	28.142g	9.3g	126%
Omega-6 (Linoleic acid)	18.64g		110%
Monounsaturated fat	63.276g	37g	66%
Vitamin K	71.3µg	8µg	53%
Vitamin E	17.46mg	15.94mg	10%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	0.94	N/A
Iron	0mg	0.01mg	0%
Trans fat	0.395g		N/A
Choline	0.2mg	0.3mg	0%