Canola Oil vs. Olive Oil

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

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

  • Both canola oil and olive oil are high in Vitamin E, calories and saturated fat.
Detailed nutritional comparison of canola oil and olive oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Canola Oil src
Image of Olive Oil src

Calories and Carbs

calories

Both canola oil and olive oil are high in calories - canola oil has 884kcal of calories per 100 grams and olive oil has 884kcal of calories.

Fat

saturated fat

Both canola oil and olive oil are high in saturated fat - canola oil has 6.5g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

trans fat

Canola oil has more trans fat than olive oil - canola oil has 0.77g of trans fat per 100 grams and olive oil does not contain significant amounts.

Vitamins

Vitamin E

Both canola oil and olive oil are high in Vitamin E - canola oil has 21.8mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

The B Vitamins

Minerals

calcium

Olive oil and canola oil contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and canola oil does not contain significant amounts.

iron

Olive oil has more iron than canola oil - olive oil has 0.56mg of iron per 100 grams and canola oil does not contain significant amounts.

potassium

Olive oil and canola oil contain similar amounts of potassium - olive oil has 1mg 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 olive oil per 100 grams.

Canola Oil Olive Oil
alpha linoleic acid 2.597 G 0.761 G
Total 2.597 G 0.761 G

omega 6s

Comparing omega-6 fatty acids, both canola oil and olive oil contain significant amounts of linoleic acid.

Canola Oil Olive Oil
other omega 6 0.674 G 0.414 G
linoleic acid 14.501 G 9.762 G
Total 15.175 G 10.176 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 Olive Oil (Oil, olive, salad or cooking) .

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