Canola Oil vs. Sesame Oil
Nutrition comparison of Canola Oil and Sesame Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and sesame oil:
- Both sesame oil and canola oil are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and canola oil are high in calories. is very similar to sesame oil for calories - sesame oil has 884 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is similar to sesame oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Sesame Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both sesame oil and canola oil are high in saturated fat. Sesame oil has 118% more saturated fat than canola oil - sesame oil has 14.2g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and sesame oil are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and sesame oil does not contain significant amounts.
Vitamins
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 14 times more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Sesame oil has more Vitamin K than canola oil - sesame oil has 13.6ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Canola Oil | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.3 G |
| Total | 2.597 G | 0.3 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than canola oil per 100 grams.
| Canola Oil | Sesame Oil | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 41.3 G |
| Total | 15.175 G | 41.3 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 Sesame Oil (Oil, sesame, salad or cooking) .
Canola Oil g
()
|
Daily Values (%) |
Sesame Oil g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 sesame oil or canola oil contain more calories in 100 grams?Both sesame oil and canola oil are high in calories. is quite similar to sesame oil for calories - sesame oil has 884 calories in 100g and canola oil has 884 calories.