Canola Oil vs. Yellow Corn
Nutrition comparison of Canola Oil and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and yellow corn:
- Canola oil is an excellent source of Vitamin E.
- Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canola oil is high in calories and yellow corn has 89% less calories than canola oil - yellow corn has 96 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Yellow Corn | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 100% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than canola oil - yellow corn has 2.4g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Yellow corn has more protein than canola oil - yellow corn has 3.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and yellow corn has 97% less saturated fat than canola oil - yellow corn has 0.2g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and yellow corn are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than canola oil - yellow corn has 5.5mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than canola oil - yellow corn 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 241 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Yellow corn and canola oil contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Yellow Corn | |
|---|---|---|
| Thiamin | ~ | 0.093 MG |
| Riboflavin | ~ | 0.057 MG |
| Niacin | ~ | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Yellow corn has more calcium than canola oil - yellow corn has 3mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Yellow corn has more iron than canola oil - yellow corn has 0.45mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Yellow corn is a great source of potassium and it has more potassium than canola oil - yellow corn has 218mg 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 yellow corn per 100 grams.
| Canola Oil | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.018 G |
| Total | 2.597 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than yellow corn per 100 grams.
| Canola Oil | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 0.586 G |
| Total | 15.175 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Canola Oil g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or canola oil contain more calories in 100 grams?Canola oil is high in calories and yellow corn has 90% less calories than canola oil - yellow corn has 96 calories in 100g and canola oil has 884 calories.
Does yellow corn or canola oil have more carbohydrates?
By weight, canola oil has fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and canola oil has no carbs..