Milk vs. Canola Oil
Nutrition comparison of Milk and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and canola oil:
- Canola oil is an excellent source of Vitamin E.
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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
Canola oil is high in calories and milk has 94% less calories than canola oil - canola oil has 884 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to canola oil per calorie. Milk has a macronutrient ratio of 27:38:35 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Canola Oil | |
|---|---|---|
| Protein | 27% | ~ |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and canola oil are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than milk - milk has 5.1g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Milk has more protein than canola oil - milk has 3.3g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and milk has 81% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both canola oil and milk are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Both milk and canola oil are low in cholesterol - milk has 8mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin C
Milk and canola oil contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than canola oil - milk has 55ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than canola oil - milk has 49iu 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 725 times more Vitamin E than milk - canola oil has 21.8mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Milk and canola oil contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Canola Oil | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.185 MG | ~ |
| Niacin | 0.092 MG | ~ |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has more calcium than canola oil - milk has 120mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Milk and canola oil contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Milk has more potassium than canola oil - milk has 140mg 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 milk per 100 grams.
| Milk | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 2.597 G |
| Total | 0.008 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than milk per 100 grams.
| Milk | Canola Oil | |
|---|---|---|
| other omega 6 | 0.004 G | 0.674 G |
| linoleic acid | 0.062 G | 14.501 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Milk 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 milk contain more calories in 100 grams?Canola oil is high in calories and milk has 90% less calories than canola oil - canola oil has 884 calories in 100g and milk has 50 calories.
Does milk or canola oil have more carbohydrates?
By weight, both milk and canola oil are low in carbohydrates - milk has 4.8g of carbs for 100g and canola oil has no carbs..
Does milk or canola oil contain more calcium?
Milk is a rich source of calcium and it has more calcium than canola oil - milk has 120mg of calcium in 100 grams and canola oil does not contain significant amounts.