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

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What are the differences between vegetable oil and canola oil?

Vegetable oil is higher in polyunsaturated fat, yet canola oil is higher in vitamin K, vitamin E, and monounsaturated fat.
Canola oil's daily need coverage for vitamin K is 42% more.
Vegetable oil has 2 times more saturated fat than canola oil. While vegetable oil has 14.367g of saturated fat, canola oil has only 7.365g.

We used Oil, corn, peanut, and olive and Oil, canola 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.

Vegetable oil

Canola oil

Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~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.

Vegetable oil

Canola oil

Contains more Vitamin EVitamin E	+18.1%
Contains more Vitamin KVitamin K	+239.5%

~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 K	21µg	71.3µg	42%
Monounsaturated fat	48.033g	63.276g	38%
Polyunsaturated fat	33.033g	28.142g	33%
Saturated fat	14.367g	7.365g	32%
Vitamin E	14.78mg	17.46mg	18%
Iron	0.13mg	0mg	2%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	5.6	12	N/A
Zinc	0.02mg	0mg	0%
Trans fat		0.395g	N/A
Choline	0.2mg	0.2mg	0%