Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
pam cooking spray
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and pam cooking spray:
Both canola oil and pam cooking spray are high in calories. Canola oil has 12% more calories than pam cooking spray - canola oil has 884 calories per 100 grams and pam cooking spray has 792 calories.
For macronutrient ratios, canola oil is lighter in carbs, heavier in fat and similar to pam cooking spray for protein. Canola oil has a macronutrient ratio of 0:0:100 and for pam cooking spray, 0:18:82 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | PAM Cooking Spray | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | 18% |
| Fat | 100% | 82% |
| Alcohol | ~ | ~ |
Canola oil has less carbohydrates than pam cooking spray - pam cooking spray has 20.7g of total carbs per 100 grams and canola oil does not contain significant amounts.
Pam cooking spray and canola oil contain similar amounts of protein - pam cooking spray has 0.26g of protein per 100 grams and canola oil does not contain significant amounts.
Both canola oil and pam cooking spray are high in saturated fat. Canola oil has 30% more saturated fat than pam cooking spray - canola oil has 6.5g of saturated fat per 100 grams and pam cooking spray has 5g of saturated fat.
Both canola oil and pam cooking spray are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and pam cooking spray does not contain significant amounts.
Canola oil is an excellent source of Vitamin E and it has more Vitamin E than pam cooking spray - canola oil has 21.8mg of Vitamin E per 100 grams and pam cooking spray does not contain significant amounts.
For omega-3 fatty acids, pam cooking spray has more alpha linoleic acid (ALA) than canola oil per 100 grams.
| Canola Oil | PAM Cooking Spray | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 7.19 G |
| Total | 2.597 G | 7.19 G |
Comparing omega-6 fatty acids, both canola oil and pam cooking spray contain significant amounts of linoleic acid.
| Canola Oil | PAM Cooking Spray | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 14.955 G |
| Total | 15.175 G | 14.955 G |
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 PAM Cooking Spray (Oil, PAM cooking spray, original) .
Canola Oil g
()
|
Daily Values (%) |
PAM Cooking Spray 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 | |||