Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and almonds:
Both almonds and canola oil are high in calories. Canola oil has 53% more calories than almond - almond has 579 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Canola Oil | Almonds | |
---|---|---|
Protein | ~ | 14% |
Carbohydrates | ~ | 14% |
Fat | 100% | 72% |
Alcohol | ~ | ~ |
Canola oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and canola oil does not contain significant amounts.
Almond is an excellent source of dietary fiber and it has more dietary fiber than canola oil - almond has 12.5g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
Canola oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and canola oil does not contain significant amounts.
Almond is an excellent source of protein and it has more protein than canola oil - almond has 21.2g of protein per 100 grams and canola oil does not contain significant amounts.
Canola oil is high in saturated fat and almond has 42% less saturated fat than canola oil - almond has 3.8g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
Both almonds and canola oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and canola oil has 0.77g of trans fat.
Almonds and canola oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Both almonds and canola oil are high in Vitamin E. Almond has 18% more Vitamin E than canola oil - almond has 25.6mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Canola Oil | Almonds | |
---|---|---|
Thiamin | ~ | 0.205 MG |
Riboflavin | ~ | 1.138 MG |
Niacin | ~ | 3.618 MG |
Pantothenic acid | ~ | 0.471 MG |
Vitamin B6 | ~ | 0.137 MG |
Folate | ~ | 44 UG |
Almond is an excellent source of calcium and it has more calcium than canola oil - almond has 269mg of calcium per 100 grams and canola oil does not contain significant amounts.
Almond is an excellent source of iron and it has more iron than canola oil - almond has 3.7mg of iron per 100 grams and canola oil does not contain significant amounts.
Almond is an excellent source of potassium and it has more potassium than canola oil - almond has 733mg of potassium per 100 grams and canola oil does not contain significant amounts.
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than almond per 100 grams.
Canola Oil | Almonds | |
---|---|---|
alpha linoleic acid | 2.597 G | 0.003 G |
Total | 2.597 G | 0.003 G |
Comparing omega-6 fatty acids, both canola oil and almonds contain significant amounts of linoleic acid.
Canola Oil | Almonds | |
---|---|---|
other omega 6 | ~ | 0.002 G |
linoleic acid | 14.501 G | 12.324 G |
Total | 14.501 G | 12.326 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Canola Oil or Almonds .
Note: The specific food items compared are: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Almonds (Nuts, almonds) .
Canola Oil g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||