Egg vs. Canola Oil
Nutrition comparison of Egg and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and canola oil:
- Both canola oil and egg are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than canola oil.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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
Both canola oil and egg are high in calories. Canola oil has 518% more calories than egg - canola oil has 884 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to canola oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Canola Oil | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and canola oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Egg and canola oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has more protein than canola oil - egg has 12.6g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and egg has 52% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both canola oil and egg are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and canola oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than canola oil - egg has 160ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than canola oil - egg has 82iu 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 19 times more Vitamin E than egg - canola oil has 21.8mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and canola oil contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Canola Oil | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has more calcium than canola oil - egg has 56mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Egg has signficantly more iron than canola oil - egg has 1.8mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Egg has more potassium than canola oil - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than canola oil per 100 grams.
| Egg | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 2.597 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than egg per 100 grams.
| Egg | Canola Oil | |
|---|---|---|
| other omega 6 | 0.003 G | 0.674 G |
| linoleic acid | 1.555 G | 14.501 G |
| Total | 1.558 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: Egg (Egg, whole, raw, fresh) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Egg 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 egg contain more calories in 100 grams?Both canola oil and egg are high in calories. Canola oil has 520% more calories than egg - canola oil has 884 calories in 100g and egg has 143 calories.
Is egg or canola oil better for protein?
Egg is a fantastic source of protein and it has more protein than canola oil - egg has 12.6g of protein per 100 grams and canola oil does not contain significant amounts.