Whole Milk vs. Canola Oil
Nutrition comparison of Whole Milk and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and canola oil:
- Canola oil is an excellent source of Vitamin E.
- Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than canola oil.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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
Canola oil is high in calories and whole milk has 93% less calories than canola oil - canola oil has 884 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to canola oil per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Canola Oil | |
|---|---|---|
| Protein | 22% | ~ |
| Carbohydrates | 30% | ~ |
| Fat | 48% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and canola oil are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Whole milk has more protein than canola oil - whole milk has 3.2g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and whole milk has 71% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Both canola oil and whole milk are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Canola oil has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than canola oil - whole milk has 46ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than canola oil - whole milk has 51iu of Vitamin D 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 310 times more Vitamin E than whole milk - canola oil has 21.8mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and canola oil contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Whole Milk | Canola Oil | |
|---|---|---|
| Thiamin | 0.046 MG | ~ |
| Riboflavin | 0.169 MG | ~ |
| Niacin | 0.089 MG | ~ |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has more calcium than canola oil - whole milk has 113mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Whole milk and canola oil contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Whole milk has more potassium than canola oil - whole milk has 132mg 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 whole milk per 100 grams.
| Whole Milk | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 2.597 G |
| Total | 0.075 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Canola Oil | |
|---|---|---|
| linoleic acid | 0.12 G | 14.501 G |
| other omega 6 | ~ | 0.674 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Whole Milk 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 canola oil or whole milk contain more calories in 100 grams?Canola oil is high in calories and whole milk has 90% less calories than canola oil - canola oil has 884 calories in 100g and whole milk has 61 calories.
Does whole milk or canola oil contain more calcium?
Whole milk is a rich source of calcium and it has more calcium than canola oil - whole milk has 113mg of calcium in 100 grams and canola oil does not contain significant amounts.