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

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Significant differences between canola oil and sesame oil

Canola oil has more vitamin E, vitamin K, and monounsaturated fat; however, sesame oil is richer in polyunsaturated fat.
Canola oil covers your daily vitamin E needs 107% more than sesame oil.
Sesame oil has 5 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while sesame oil has 13.6µg.
Canola oil contains less saturated fat.

Specific food types used in this comparison are Oil, canola and Oil, sesame, 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

Sesame 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 ~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

Sesame oil

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

~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%
Omega-6 (Linoleic acid)	18.64g		110%
Vitamin E	17.46mg	1.4mg	107%
Polyunsaturated fat	28.142g	41.7g	90%
Monounsaturated fat	63.276g	39.7g	59%
Vitamin K	71.3µg	13.6µg	48%
Saturated fat	7.365g	14.2g	31%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	5.7	N/A
Trans fat	0.395g		N/A
Choline	0.2mg	0.2mg	0%