Canola Oil vs. Sunflower Seeds
Nutrition comparison of Canola Oil and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and sunflower seeds:
- Both sunflower seeds and canola oil are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and canola oil are high in calories. Canola oil has 43% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and canola oil has 884 calories.
| Canola Oil | Sunflower Seeds | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than canola oil - sunflower seed has 11.5g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has more protein than canola oil - sunflower seed has 17.2g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both sunflower seeds and canola oil are high in saturated fat. Sunflower seed is very similar to sunflower seed for saturated fat - sunflower seed has 6g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and sunflower seeds are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than canola oil - sunflower seed has 1.4mg of Vitamin C 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 more Vitamin E than sunflower seed - canola oil has 21.8mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | ~ | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has more calcium than canola oil - sunflower seed has 57mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Sunflower seed is an excellent source of iron and it has more iron than canola oil - sunflower seed has 6.8mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Sunflower seed is an excellent source of potassium and it has more potassium than canola oil - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Canola Oil | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.079 G |
| Total | 2.597 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than canola oil per 100 grams.
| Canola Oil | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 37.39 G |
| Total | 15.175 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Canola Oil g
()
|
Daily Values (%) |
Sunflower Seeds 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 sunflower seeds or canola oil contain more calories in 100 grams?Both sunflower seeds and canola oil are high in calories. Canola oil has 40% more calories than sunflower seed - sunflower seed has 619 calories in 100g and canola oil has 884 calories.
Does sunflower seeds or canola oil contain more iron?
Sunflower seed is an abundant source of iron and it has more iron than canola oil - sunflower seed has 6.8mg of iron in 100 grams and canola oil does not contain significant amounts.
Does sunflower seeds or canola oil contain more potassium?
Sunflower seed is a rich source of potassium and it has more potassium than canola oil - sunflower seed has 491mg of potassium in 100 grams and canola oil does not contain significant amounts.