Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
shortening
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and shortening:
Both canola oil and shortening are high in calories. is very similar to canola oil for calories - canola oil has 884 calories per 100 grams and shortening has 884 calories.
For macronutrient ratios, canola oil is similar to shortening for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for shortening, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Shortening | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Both canola oil and shortening are high in saturated fat. Shortening has 284% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and shortening has 25g of saturated fat.
Shortening is high in trans fat and canola oil has 94% less trans fat than shortening - canola oil has 0.77g of trans fat per 100 grams and shortening has 13.2g of trans fat.
Canola oil is an excellent source of Vitamin E and it has 256% more Vitamin E than shortening - canola oil has 21.8mg of Vitamin E per 100 grams and shortening has 6.1mg of Vitamin E.
Shortening has more Vitamin K than canola oil - shortening has 53.2ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
Shortening has more thiamin and pantothenic acid.
| Canola Oil | Shortening | |
|---|---|---|
| Thiamin | ~ | 0.02 MG |
| Pantothenic acid | ~ | 0.68 MG |
| Vitamin B6 | ~ | 0.001 MG |
Shortening and canola oil contain similar amounts of calcium - shortening has 1mg of calcium per 100 grams and canola oil does not contain significant amounts.
Shortening and canola oil contain similar amounts of iron - shortening has 0.07mg of iron per 100 grams and canola oil does not contain significant amounts.
For omega-3 fatty acids, both canola oil and shortening contain significant amounts of alpha linoleic acid (ALA).
| Canola Oil | Shortening | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 1.883 G |
| Total | 2.597 G | 1.883 G |
Comparing omega-6 fatty acids, both canola oil and shortening contain significant amounts of linoleic acid.
| Canola Oil | Shortening | |
|---|---|---|
| other omega 6 | 0.674 G | 0.428 G |
| linoleic acid | 14.501 G | 26.213 G |
| Total | 15.175 G | 26.641 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 Shortening (Shortening, vegetable, household, composite) .
Canola Oil g
()
|
Daily Values (%) |
Shortening 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 | |||