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

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What are the differences between canola oil and sunflower oil?

Canola oil is higher in vitamin K and monounsaturated fat, yet sunflower oil is higher in vitamin E and polyunsaturated fat.
Sunflower oil's daily need coverage for vitamin E is 157% more.
Canola oil has 13 times more vitamin K than sunflower oil. While canola oil has 71.3µg of vitamin K, sunflower oil has only 5.4µg.
The amount of saturated fat in canola oil is lower.

We used Oil, canola and Oil, sunflower, linoleic, (partially hydrogenated) 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

Sunflower 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 ~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

Sunflower oil

Contains more Vitamin KVitamin K

+1220.4%

Contains more Vitamin EVitamin E

+135.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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%
Vitamin E	17.46mg	41.08mg	157%
Omega-6 (Linoleic acid)	18.64g		110%
Vitamin K	71.3µg	5.4µg	55%
Polyunsaturated fat	28.142g	36.4g	55%
Monounsaturated fat	63.276g	46.2g	43%
Saturated fat	7.365g	13g	26%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	6.4	N/A
Trans fat	0.395g		N/A
Choline	0.2mg		0%