Canola Oil vs. Pistachio
Nutrition comparison of Canola Oil and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and pistachio:
- Both pistachio and canola oil are high in calories and saturated fat.
- Canola oil has signficantly less carbohydrates than pistachio.
- Canola oil is an excellent source of Vitamin E.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and canola oil are high in calories. Canola oil has 55% more calories than pistachio - pistachio has 572 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Pistachio | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than canola oil - pistachio has 10.3g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has more protein than canola oil - pistachio has 21.1g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both pistachio and canola oil are high in saturated fat. Pistachio is very similar to pistachio for saturated fat - pistachio has 5.6g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and pistachio are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than canola oil - pistachio has 3mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than canola oil - pistachio has 13ug 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 905% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than canola oil - pistachio has 13.2ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | ~ | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has more calcium than canola oil - pistachio has 107mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Pistachio is an excellent source of iron and it has more iron than canola oil - pistachio has 4mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Pistachio is an excellent source of potassium and it has more potassium than canola oil - pistachio has 1007mg 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 pistachio per 100 grams.
| Canola Oil | Pistachio | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.212 G |
| Total | 2.597 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both canola oil and pistachio contain significant amounts of linoleic acid.
| Canola Oil | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 14.501 G | 13.125 G |
| Total | 14.501 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Canola Oil g
()
|
Daily Values (%) |
Pistachio 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 pistachio or canola oil contain more calories in 100 grams?Both pistachio and canola oil are high in calories. Canola oil has 60% more calories than pistachio - pistachio has 572 calories in 100g and canola oil has 884 calories.
Does pistachio or canola oil contain more calcium?
Pistachio is a rich source of calcium and it has more calcium than canola oil - pistachio has 107mg of calcium in 100 grams and canola oil does not contain significant amounts.
Does pistachio or canola oil contain more iron?
Pistachio is an abundant source of iron and it has more iron than canola oil - pistachio has 4mg of iron in 100 grams and canola oil does not contain significant amounts.
Does pistachio or canola oil contain more potassium?
Pistachio is a rich source of potassium and it has more potassium than canola oil - pistachio has 1007mg of potassium in 100 grams and canola oil does not contain significant amounts.