Oil, canola vs Oil, coconut
Original comparison by NutriVerdict
Bottom line: Oil, canola is the more nutrient-dense of the two, scoring 39 of 100 to 5 for Oil, coconut.
Canola oil is far more nutrient-dense than coconut oil, 39 of 100 (rank 9) versus 5 of 100 (rank 55, the lowest score in this data set). Per 100 g, the two are close on calories (884 vs 892) and fat (100 g vs 99.1 g), with both at zero protein, carbohydrate, fiber, and sugar, and identical sodium at 0 mg.
Choose canola oil when the nutrient density score is the deciding factor, since coconut oil sits at the very bottom of the rankings. Choose coconut oil only for flavor or cooking properties, not for these macros, which are nearly identical between the two. One honest note: with calories, fat, and sodium this close, the 34-point score gap comes from something not captured in the numbers above.
Head to head, per 100 g
| Metric | Oil, canola | Oil, coconut |
|---|---|---|
| Nutrient Density Score | 39 | 5 |
| Calories | 884 kcal | 892 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Total fat | 100 g | 99 g |
| Saturated fat | 7.4 g | 83 g |
| Sodium | 0 mg | 0 mg |
| Potassium | 0 mg | 0 mg |
| Calcium | 0 mg | 1 mg |
| Iron | 0 mg | 0.1 mg |
| Magnesium | 0 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 18 mg | 0.1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oil, canola healthier than Oil, coconut?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oil, canola scores higher, 39 of 100 to 5. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oil, canola or Oil, coconut?
Oil, canola has more protein, 0 g per 100 g to 0 g.
Which has fewer calories?
Oil, canola is lower in calories, 884 kcal per 100 g to 892 kcal.