Canola Oil vs. Lentils
Nutrition comparison of Canola Oil and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and lentils:
- Both canola oil and lentils are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and lentils are high in calories. Canola oil has 662% more calories than lentil - canola oil has 884 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, canola oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for lentils, 31:69:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Lentils | |
|---|---|---|
| Protein | ~ | 31% |
| Carbohydrates | ~ | 69% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than canola oil - lentil has 7.9g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has more protein than canola oil - lentil has 9g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and lentil has 99% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both canola oil and lentils are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than canola oil - lentil has 1.5mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Lentils and canola oil contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A 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 197 times more Vitamin E than lentil - canola oil has 21.8mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and canola oil contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Lentils | |
|---|---|---|
| Thiamin | ~ | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
Minerals
calcium
Lentil has more calcium than canola oil - lentil has 19mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Lentil is an excellent source of iron and it has more iron than canola oil - lentil has 3.3mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Lentil is an excellent source of potassium and it has more potassium than canola oil - lentil has 369mg 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 lentil per 100 grams.
| Canola Oil | Lentils | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.037 G |
| Total | 2.597 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than lentil per 100 grams.
| Canola Oil | Lentils | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 0.137 G |
| Total | 15.175 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Canola Oil g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Both canola oil and lentils are high in calories. Canola oil has 660% more calories than lentil - canola oil has 884 calories in 100g and lentil has 116 calories.
Is lentils or canola oil better for protein?
Lentil is a great source of protein and it has more protein than canola oil - lentil has 9g of protein per 100 grams and canola oil does not contain significant amounts.
Does lentils or canola oil have more carbohydrates?
By weight, canola oil has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and canola oil has no carbs..
Does lentils or canola oil contain more iron?
Lentil is an abundant source of iron and it has more iron than canola oil - lentil has 3.3mg of iron in 100 grams and canola oil does not contain significant amounts.
Does lentils or canola oil contain more potassium?
Lentil is a rich source of potassium and it has more potassium than canola oil - lentil has 369mg of potassium in 100 grams and canola oil does not contain significant amounts.