Canola Oil vs. Vegetable Oil
Nutrition comparison of Canola Oil and Vegetable 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
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and vegetable oil:
- Both canola oil and vegetable oil are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and vegetable oil are high in calories. Canola oil is very similar to vegetable oil for calories - canola oil has 884 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, canola oil is similar to vegetable oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Vegetable Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both canola oil and vegetable oil are high in saturated fat. Vegetable oil has 25% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
trans fat
Both canola oil and vegetable oil are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 472% more Vitamin E than vegetable oil - canola oil has 21.8mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Vegetable oil has more Vitamin K than canola oil - vegetable oil has 24.7ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than vegetable oil per 100 grams.
| Canola Oil | Vegetable Oil | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 1.6 G |
| Total | 15.175 G | 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .
Canola Oil g
()
|
Daily Values (%) |
Vegetable 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 vegetable oil contain more calories in 100 grams?Both canola oil and vegetable oil are high in calories. Canola oil is quite similar to vegetable oil for calories - canola oil has 884 calories in 100g and vegetable oil has 862 calories.