Canola Oil vs. Almonds

Nutrition comparison of Canola Oil and Almonds


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 Vitamin E and calories.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Canola oil has signficantly less carbohydrates than almond.
Detailed nutritional comparison of canola oil and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Canola Oil src
Image of Almonds src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Canola oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and canola oil does not contain significant amounts.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

Vitamins

Vitamin A

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.

Vitamin E

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does almonds or canola oil contain more calories in 100 grams?
Both almonds and canola oil are high in calories. Canola oil has 50% more calories than almond - almond has 579 calories in 100g and canola oil has 884 calories.

Does almonds or canola oil contain more calcium?
Almond is a rich source of calcium and it has more calcium than canola oil - almond has 269mg of calcium in 100 grams and canola oil does not contain significant amounts.

Does almonds or canola oil contain more iron?
Almond is an abundant source of iron and it has more iron than canola oil - almond has 3.7mg of iron in 100 grams and canola oil does not contain significant amounts.

Does almonds or canola oil contain more potassium?
Almond is a rich source of potassium and it has more potassium than canola oil - almond has 733mg of potassium in 100 grams and canola oil does not contain significant amounts.