Almond Milk vs. Canola Oil
Nutrition comparison of Almond Milk and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and canola oil:
- Almond milk has more riboflavin and niacin.
- Almond milk is an excellent source of calcium.
- Canola oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) 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
Canola oil is high in calories and almond milk has 98% less calories than canola oil - canola oil has 884 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, much heavier in carbs and much lighter in fat compared to canola oil per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Canola Oil | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 34% | ~ |
| Fat | 56% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both almond milk and canola oil are low in carbohydrates - almond milk has 1.3g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Almond milk has more dietary fiber than canola oil - almond milk has 0.2g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Almond milk and canola oil contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Almond milk and canola oil contain similar amounts of protein - almond milk has 0.4g 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 milk has 99% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both canola oil and almond milk are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin D
Almond milk has more Vitamin D than canola oil - almond milk has 41iu 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 244% more Vitamin E than almond milk - canola oil has 21.8mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Almond milk has more riboflavin and niacin.
| Almond Milk | Canola Oil | |
|---|---|---|
| Riboflavin | 0.01 MG | ~ |
| Niacin | 0.07 MG | ~ |
| Pantothenic acid | 0.01 MG | ~ |
| Folate | 1 UG | ~ |
Minerals
calcium
Almond milk is an excellent source of calcium and it has more calcium than canola oil - almond milk has 184mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Almond milk has more iron than canola oil - almond milk has 0.28mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Almond milk has more potassium than canola oil - almond milk has 67mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Canola Oil | |
|---|---|---|
| other omega 6 | 0.001 G | 0.674 G |
| linoleic acid | 0.252 G | 14.501 G |
| Total | 0.253 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Almond Milk 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 canola oil or almond milk contain more calories in 100 grams?Canola oil is high in calories and almond milk has 100% less calories than canola oil - canola oil has 884 calories in 100g and almond milk has 15 calories.
Does almond milk or canola oil have more carbohydrates?
By weight, both almond milk and canola oil are low in carbohydrates - almond milk has 1.3g of carbs for 100g and canola oil has no carbs..
Does almond milk or canola oil contain more calcium?
Almond milk is a rich source of calcium and it has more calcium than canola oil - almond milk has 184mg of calcium in 100 grams and canola oil does not contain significant amounts.