Canola Oil vs. Chicken Breast
Nutrition comparison of Canola Oil and Cooked Chicken Breast
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
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and chicken breast:
- Both canola oil and chicken breast are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and chicken breast are high in calories. Canola oil has 436% more calories than chicken breast - canola oil has 884 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, canola oil is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Canola oil has a macronutrient ratio of 0:0:100 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Chicken Breast | |
|---|---|---|
| Protein | ~ | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken breast is an excellent source of protein and it has more protein than canola oil - chicken breast has 31g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and chicken breast has 84% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both canola oil and chicken breast are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Canola oil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than canola oil - chicken breast has 6ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than canola oil - chicken breast has 5iu 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 79 times more Vitamin E than chicken breast - canola oil has 21.8mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and canola oil contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Canola Oil | Chicken Breast | |
|---|---|---|
| Thiamin | ~ | 0.07 MG |
| Riboflavin | ~ | 0.114 MG |
| Niacin | ~ | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has more calcium than canola oil - chicken breast has 15mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Chicken breast has more iron than canola oil - chicken breast has 1mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Chicken breast is a great source of potassium and it has more potassium than canola oil - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than canola oil per 100 grams.
| Canola Oil | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 2.597 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than chicken breast per 100 grams.
| Canola Oil | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 14.501 G | 0.59 G |
| Total | 14.501 G | 0.65 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 Chicken Breast .
Note: The specific food items compared are: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Canola Oil g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both canola oil and chicken breast are high in calories. Canola oil has 440% more calories than chicken breast - canola oil has 884 calories in 100g and chicken breast has 165 calories.
Is chicken breast or canola oil better for protein?
Chicken breast is a fantastic source of protein and it has more protein than canola oil - chicken breast has 31g of protein per 100 grams and canola oil does not contain significant amounts.