Canola Oil vs. Soybean Oil

Nutrition comparison of Canola Oil and Soybean 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 soybean oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canola oil and soybean oil:

  • Both canola oil and soybean oil are high in Vitamin E, calories and saturated fat.
  • Soybean oil is an excellent source of Vitamin K.
Detailed nutritional comparison of canola oil and soybean oil 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 Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.


Image of Canola Oil src
Image of Soybean Oil src

Calories and Carbs

calories

Both canola oil and soybean oil are high in calories. is very similar to canola oil for calories - canola oil has 884 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, canola oil is similar to soybean oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canola Oil Soybean Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

Fat

saturated fat

Both canola oil and soybean oil are high in saturated fat. Soybean oil has 134% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

Both canola oil and soybean oil are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.

Vitamins

Vitamin E

Both canola oil and soybean oil are high in Vitamin E. Canola oil has 167% more Vitamin E than soybean oil - canola oil has 21.8mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than canola oil - soybean oil has 183.9ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.

The B Vitamins

Minerals

iron

Soybean oil and canola oil contain similar amounts of iron - soybean oil has 0.02mg of iron per 100 grams and canola oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than canola oil per 100 grams.

Canola Oil Soybean Oil
alpha linoleic acid 2.597 G 7.034 G
Total 2.597 G 7.034 G

omega 6s

Comparing omega-6 fatty acids, soybean oil has more linoleic acid than canola oil per 100 grams.

Canola Oil Soybean Oil
other omega 6 0.674 G 0.242 G
linoleic acid 14.501 G 50.299 G
Total 15.175 G 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .

Canola Oil g

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FAQ

Does canola oil or soybean oil contain more calories in 100 grams?
Both canola oil and soybean oil are high in calories. is quite similar to canola oil for calories - canola oil has 884 calories in 100g and soybean oil has 884 calories.

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