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

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A recap on the differences between mustard oil and canola oil

Mustard oil has less polyunsaturated fat and monounsaturated fat.
Mustard oil covers your daily saturated fat needs 21% more than canola oil.
Canola oil has less saturated fat.

Food varieties used in this article are Oil, mustard and Oil, canola.

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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.

Mustard oil

Canola 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.

Mustard oil

Canola oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~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%
Vitamin E		17.46mg	116%
Omega-6 (Linoleic acid)		18.64g	110%
Vitamin K		71.3µg	59%
Polyunsaturated fat	21.23g	28.142g	46%
Saturated fat	11.582g	7.365g	19%
Monounsaturated fat	59.187g	63.276g	10%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6.9	12	N/A
Trans fat		0.395g	N/A
Choline		0.2mg	0%