Canola Oil vs. Salmon
Nutrition comparison of Canola Oil and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and salmon:
- Both canola oil and salmon are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and salmon are high in calories. Canola oil has 596% more calories than salmon - canola oil has 884 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, canola oil is much lighter in protein, much heavier in fat and similar to salmon for carbs. Canola oil has a macronutrient ratio of 0:0:100 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Salmon | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Salmon is an excellent source of protein and it has more protein than canola oil - salmon has 20.5g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and salmon has 88% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both canola oil and salmon are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Canola oil has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than canola oil - salmon has 35ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than canola oil - salmon has 435iu 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 53 times more Vitamin E than salmon - canola oil has 21.8mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and canola oil contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Canola Oil | Salmon | |
|---|---|---|
| Thiamin | ~ | 0.08 MG |
| Riboflavin | ~ | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Salmon has more calcium than canola oil - salmon has 7mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Salmon has more iron than canola oil - salmon has 0.38mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Salmon is an excellent source of potassium and it has more potassium than canola oil - salmon has 366mg 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 salmon per 100 grams, however, salmon contains more dha, epa and dpa than canola oil per 100 grams.
| Canola Oil | Salmon | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 2.597 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than salmon per 100 grams.
| Canola Oil | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 14.501 G | 0.081 G |
| Total | 14.501 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Canola Oil g
()
|
Daily Values (%) |
Salmon 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 salmon contain more calories in 100 grams?Both canola oil and salmon are high in calories. Canola oil has 600% more calories than salmon - canola oil has 884 calories in 100g and salmon has 127 calories.
Is salmon or canola oil better for protein?
Salmon is a fantastic source of protein and it has more protein than canola oil - salmon has 20.5g of protein per 100 grams and canola oil does not contain significant amounts.
Does salmon or canola oil contain more potassium?
Salmon is a rich source of potassium and it has more potassium than canola oil - salmon has 366mg of potassium in 100 grams and canola oil does not contain significant amounts.