Canola Oil vs. Peas
Nutrition comparison of Canola Oil and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and peas:
- Canola oil is an excellent source of Vitamin E.
- Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pea has signficantly more iron than canola oil.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canola oil is high in calories and pea has 91% less calories than canola oil - pea has 81 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Peas | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 69% |
| Fat | 100% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than canola oil - pea has 5.7g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than pea - pea has 5.7g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Pea has more protein than canola oil - pea has 5.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and pea has 99% less saturated fat than canola oil - pea has 0.07g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and peas are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than canola oil - pea has 40mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than canola oil - pea has 38ug 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 166 times more Vitamin E than pea - pea has 0.13mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than canola oil - pea has 24.8ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Peas | |
|---|---|---|
| Thiamin | ~ | 0.266 MG |
| Riboflavin | ~ | 0.132 MG |
| Niacin | ~ | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | ~ | 0.169 MG |
| Folate | ~ | 65 UG |
Minerals
calcium
Pea has more calcium than canola oil - pea has 25mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Pea has signficantly more iron than canola oil - pea has 1.5mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Pea is a great source of potassium and it has more potassium than canola oil - pea has 244mg 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 pea per 100 grams.
| Canola Oil | Peas | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.035 G |
| Total | 2.597 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than pea per 100 grams.
| Canola Oil | Peas | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 0.152 G |
| Total | 15.175 G | 0.152 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 Peas (Peas, green, raw) .
Canola Oil g
()
|
Daily Values (%) |
Peas 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 peas or canola oil contain more calories in 100 grams?Canola oil is high in calories and pea has 90% less calories than canola oil - pea has 81 calories in 100g and canola oil has 884 calories.
Does peas or canola oil have more carbohydrates?
By weight, canola oil has fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and canola oil has no carbs..