Beef vs. Canola Oil
Nutrition comparison of Cooked Beef and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and canola oil:
- Both beef and canola oil are high in calories and saturated fat.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than canola oil.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Canola oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and canola oil are high in calories. Canola oil has 219% more calories than beef - beef has 277 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to canola oil for carbs. Beef has a macronutrient ratio of 38:0:62 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Canola Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Beef is an excellent source of protein and it has more protein than canola oil - beef has 25.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both beef and canola oil are high in saturated fat. Beef has 13% more saturated fat than canola oil - beef has 7.3g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Canola oil has 34% less trans fat than beef - beef has 1.2g of trans fat per 100 grams and canola oil has 0.77g of trans fat.
cholesterol
Canola oil has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Beef and canola oil contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Beef and canola oil contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 180 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Beef and canola oil contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Canola Oil | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than canola oil - beef has 35mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Beef is a great source of iron and it has more iron than canola oil - beef has 2.3mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Beef is a great source of potassium and it has more potassium than canola oil - beef has 275mg 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 beef per 100 grams.
| Beef | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 2.597 G |
| Total | 0.056 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than beef per 100 grams.
| Beef | Canola Oil | |
|---|---|---|
| other omega 6 | 0.013 G | 0.674 G |
| linoleic acid | 0.39 G | 14.501 G |
| Total | 0.403 G | 15.175 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Cooked Beef g
()
|
Daily Values (%) |
Canola Oil 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 | |||
FAQ
Does beef or canola oil contain more calories in 100 grams?Both beef and canola oil are high in calories. Canola oil has 220% more calories than beef - beef has 277 calories in 100g and canola oil has 884 calories.
Is beef or canola oil better for protein?
Beef is a fantastic source of protein and it has more protein than canola oil - beef has 25.4g of protein per 100 grams and canola oil does not contain significant amounts.