Canola Oil vs. Kale
Nutrition comparison of Canola Oil and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and kale:
- Canola oil is an excellent source of Vitamin E.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale has signficantly more iron than canola oil.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canola oil is high in calories and kale has 96% less calories than canola oil - kale has 35 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 100% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and canola oil are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than canola oil - kale has 4.1g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Kale and canola oil contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Kale has more protein than canola oil - kale has 2.9g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and kale has 97% less saturated fat than canola oil - kale has 0.18g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and kale are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than canola oil - kale has 93.4mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than canola oil - kale has 241ug 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 32 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than canola oil - kale has 389.6ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | ~ | 0.347 MG |
| Niacin | ~ | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has more calcium than canola oil - kale has 254mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Kale has signficantly more iron than canola oil - kale has 1.6mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Kale is an excellent source of potassium and it has more potassium than canola oil - kale has 348mg 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 kale per 100 grams.
| Canola Oil | Kale | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.378 G |
| Total | 2.597 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than kale per 100 grams.
| Canola Oil | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 14.501 G | 0.291 G |
| Total | 14.501 G | 0.294 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 Kale (Kale, raw) .
Canola Oil g
()
|
Daily Values (%) |
Kale 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 kale or canola oil contain more calories in 100 grams?Canola oil is high in calories and kale has 100% less calories than canola oil - kale has 35 calories in 100g and canola oil has 884 calories.
Does kale or canola oil have more carbohydrates?
By weight, both kale and canola oil are low in carbohydrates - kale has 4.4g of carbs for 100g and canola oil has no carbs..
Does kale or canola oil contain more calcium?
Kale is a rich source of calcium and it has more calcium than canola oil - kale has 254mg of calcium in 100 grams and canola oil does not contain significant amounts.
Does kale or canola oil contain more potassium?
Kale is a rich source of potassium and it has more potassium than canola oil - kale has 348mg of potassium in 100 grams and canola oil does not contain significant amounts.