Quinoa vs. Canola Oil
Nutrition comparison of Cooked Quinoa and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and canola oil:
- Both quinoa and canola oil are high in calories.
- Canola oil has signficantly less carbohydrates than quinoa.
- Canola oil is an excellent source of Vitamin E.
- Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Quinoa has signficantly more iron than canola oil.
- Quinoa has signficantly more potassium than canola oil.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and canola oil are high in calories. Canola oil has 637% more calories than quinoa - quinoa has 120 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to canola oil per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Canola Oil | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 71% | ~ |
| Fat | 15% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has signficantly less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than canola oil - quinoa has 2.8g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Quinoa and canola oil contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Quinoa has more protein than canola oil - quinoa has 4.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and quinoa has 96% less saturated fat than canola oil - quinoa has 0.23g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and quinoa are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and canola oil contain similar amounts of Vitamin A - quinoa has 1.5ug 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 33 times more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Quinoa | Canola Oil | |
|---|---|---|
| Thiamin | 0.107 MG | ~ |
| Riboflavin | 0.11 MG | ~ |
| Niacin | 0.412 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 42 UG | ~ |
Minerals
calcium
Quinoa has more calcium than canola oil - quinoa has 17mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Quinoa has signficantly more iron than canola oil - quinoa has 1.5mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Quinoa has signficantly more potassium than canola oil - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than canola oil per 100 grams.
| Quinoa | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 2.597 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than quinoa per 100 grams.
| Quinoa | Canola Oil | |
|---|---|---|
| linoleic acid | 0.974 G | 14.501 G |
| other omega 6 | ~ | 0.674 G |
| Total | 0.974 G | 15.175 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: Quinoa (Quinoa, cooked) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Cooked Quinoa g
()
|
Daily Values (%) |
Canola Oil 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 quinoa or canola oil contain more calories in 100 grams?Both quinoa and canola oil are high in calories. Canola oil has 640% more calories than quinoa - quinoa has 120 calories in 100g and canola oil has 884 calories.
Does quinoa or canola oil have more carbohydrates?
By weight, canola oil has signficantly fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and canola oil has no carbs..