Canola oil vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between canola oil and soy milk

Canola oil has more fats, vitamin E, and vitamin K; however, soy milk is richer in copper, manganese, selenium, iron, protein, and vitamin B5.
Canola oil's daily need coverage for fats is 151% more.
Canola oil contains 159 times more vitamin E than soy milk. Canola oil contains 17.46mg of vitamin E, while soy milk contains 0.11mg.
Soy milk contains less saturated fat.
Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Soymilk, original, and vanilla, unfortified.

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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

Soy milk

Contains less SodiumSodium

-100%

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	+∞%

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

Soy milk

Contains more Vitamin EVitamin E	+15772.7%
Contains more Vitamin KVitamin K	+2276.7%

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 FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	9.137g		571%
Polyunsaturated fat	28.142g	0.961g	181%
Monounsaturated fat	63.276g	0.401g	157%
Fats	100g	1.75g	151%
Vitamin E	17.46mg	0.11mg	116%
Omega-6 (Linoleic acid)	18.64g		110%
Vitamin K	71.3µg	3µg	57%
Calories	884kcal	54kcal	42%
Saturated fat	7.365g	0.205g	33%
Copper	0mg	0.128mg	14%
Manganese	0mg	0.223mg	10%
Selenium	0µg	4.8µg	9%
Iron	0mg	0.64mg	8%
Protein	0g	3.27g	7%
Phosphorus	0mg	52mg	7%
Vitamin B5	0mg	0.373mg	7%
Magnesium	0mg	25mg	6%
Vitamin B6	0mg	0.077mg	6%
Vitamin B1	0mg	0.06mg	5%
Vitamin B2	0mg	0.069mg	5%
Folate	0µg	18µg	5%
Choline	0.2mg	23.6mg	4%
Calcium	0mg	25mg	3%
Potassium	0mg	118mg	3%
Vitamin B3	0mg	0.513mg	3%
Carbs	0g	6.28g	2%
Fiber	0g	0.6g	2%
Sodium	0mg	51mg	2%
Zinc	0mg	0.12mg	1%
Protein per 100 calories	0g	6.1g	N/A
Calories per 10 g protein		165kcal	N/A
Weight per 100 calories	11g	185g	N/A
Unsaturated / Saturated Fat ratio	12	6.6	N/A
Net carbs	0g	5.68g	N/A
Sugar	0g	3.99g	N/A
Trans fat	0.395g	0g	N/A
Tryptophan		0.038mg	0%
Threonine		0.108mg	0%
Isoleucine		0.114mg	0%
Leucine		0.186mg	0%
Lysine		0.131mg	0%
Methionine		0.027mg	0%
Phenylalanine		0.113mg	0%
Valine		0.117mg	0%
Histidine		0.061mg	0%