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.
Detailed nutritional comparison of canola oil and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Canola Oil src
Image of Salmon src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Canola Oil or Salmon .

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) .

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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.

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