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

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What are the main differences between soybean oil and canola oil?

  • Soybean oil is richer in polyunsaturated fat, yet canola oil is richer in vitamin E, vitamin K, and monounsaturated fat.
  • Canola oil's daily need coverage for vitamin E is 62% higher.
  • Soybean oil has 2 times more saturated fat than canola oil. Soybean oil has 14.9g of saturated fat, while canola oil has 7.365g.

We used Oil, soybean, salad or cooking, (partially hydrogenated) and Oil, canola types in this comparison.

Infographic

Soybean oil vs Canola oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
~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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 162% 0% 0% 0% 0% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 349% 0% 0% 0% 0% 0% 0% 178% 0%
Contains more Vitamin EVitamin E +115.6%
Contains more Vitamin KVitamin K +188.7%
~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 Soybean oil Canola oil DV% diff.
Polyunsaturated fat 37.6g 28.142g 63%
Vitamin E 8.1mg 17.46mg 62%
Monounsaturated fat 43g 63.276g 51%
Vitamin K 24.7µg 71.3µg 39%
Saturated fat 14.9g 7.365g 34%
Calories 884kcal 884kcal 0%
Weight per 100 calories 11g 11g N/A
Fats 100g 100g 0%
Unsaturated / Saturated Fat ratio 5.4 12 N/A
Trans fat 0.395g N/A
Choline 0.2mg 0.2mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 45% 39%
Saturated fat: Sat. Fat 14.9 g
Monounsaturated fat: Mono. Fat 43 g
Polyunsaturated fat: Poly. Fat 37.6 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains more Poly. FatPolyunsaturated fat +33.6%
Contains less Sat. FatSaturated fat -50.6%
Contains more Mono. FatMonounsaturated fat +47.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171012/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.