Canola Oil vs. Coconut Oil
Nutrition comparison of Canola Oil and Coconut 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
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and coconut oil:
- Both canola oil and coconut 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 Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and coconut oil are high in calories. Canola oil is very similar to canola oil for calories - canola oil has 884 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, canola oil is similar to coconut oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Coconut Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both canola oil and coconut oil are high in saturated fat. Coconut oil has 11 times more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both canola oil and coconut oil are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
Vitamins
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 197 times more Vitamin E than coconut oil - canola oil has 21.8mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut oil and canola oil contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Minerals
calcium
Coconut oil and canola oil contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Coconut oil and canola oil contain similar amounts of iron - coconut oil has 0.05mg of iron 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 coconut oil per 100 grams.
| Canola Oil | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.019 G |
| Total | 2.597 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than coconut oil per 100 grams.
| Canola Oil | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.674 G | 0.076 G |
| linoleic acid | 14.501 G | 1.683 G |
| Total | 15.175 G | 1.759 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 Coconut Oil (Oil, coconut) .
Canola Oil g
()
|
Daily Values (%) |
Coconut 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 coconut oil contain more calories in 100 grams?Both canola oil and coconut oil are high in calories. Canola oil is quite similar to canola oil for calories - canola oil has 884 calories in 100g and coconut oil has 892 calories.