Canola Oil vs. Olive Oil
Nutrition comparison of Canola Oil and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and olive oil:
- Both canola oil and olive oil are high in Vitamin E, calories and saturated fat.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and olive oil are high in calories. is very similar to canola oil for calories - canola oil has 884 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, canola oil is similar to olive oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Olive Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both canola oil and olive oil are high in saturated fat. Olive oil has 112% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both canola oil and olive oil are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin E
Both canola oil and olive oil are high in Vitamin E. Canola oil has 52% more Vitamin E than olive oil - canola oil has 21.8mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than canola oil - olive oil has 60.2ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Minerals
calcium
Olive oil and canola oil contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Olive oil has more iron than canola oil - olive oil has 0.56mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Olive oil and canola oil contain similar amounts of potassium - olive oil has 1mg 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 olive oil per 100 grams.
| Canola Oil | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.761 G |
| Total | 2.597 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, both canola oil and olive oil contain significant amounts of linoleic acid.
| Canola Oil | Olive Oil | |
|---|---|---|
| other omega 6 | 0.674 G | 0.414 G |
| linoleic acid | 14.501 G | 9.762 G |
| Total | 15.175 G | 10.176 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Olive Oil (Oil, olive, salad or cooking) .
Canola Oil g
()
|
Daily Values (%) |
Olive Oil g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canola oil or olive oil contain more calories in 100 grams?Both canola oil and olive oil are high in calories. is quite similar to canola oil for calories - canola oil has 884 calories in 100g and olive oil has 884 calories.