Oil, canola vs Oil, olive, salad or cooking
Original comparison by NutriVerdict
Bottom line: Oil, canola is the more nutrient-dense of the two, scoring 39 of 100 to 34 for Oil, olive, salad or cooking.
Canola oil scores slightly higher than olive oil on nutrient density, 39 of 100 (rank 9) versus 34 of 100 (rank 12). Per 100 g, the two are nearly identical on the basics: both sit at 884 calories and 100 g fat, with zero protein, carbohydrate, fiber, and sugar. The only measurable gap is sodium, where canola oil has none and olive oil carries 2 mg.
Choose canola oil or olive oil largely on flavor and cooking use rather than these macros, since calories and fat are effectively matched. Choose canola if the small sodium difference matters to you, though 2 mg per 100 g is negligible in practice. One honest note: the five-point score gap between them isn't explained by the numbers shown here, since fat and calorie counts are nearly identical.
Head to head, per 100 g
| Metric | Oil, canola | Oil, olive |
|---|---|---|
| Nutrient Density Score | 39 | 34 |
| Calories | 884 kcal | 884 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 | 100 g |
| Saturated fat | 7.4 g | 14 g |
| Sodium | 0 mg | 2 mg |
| Potassium | 0 mg | 1 mg |
| Calcium | 0 mg | 1 mg |
| Iron | 0 mg | 0.6 mg |
| Magnesium | 0 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 18 mg | 14 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oil, canola healthier than Oil, olive, salad or cooking?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oil, canola scores higher, 39 of 100 to 34. 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, olive, salad or cooking?
Oil, canola has more protein, 0 g per 100 g to 0 g.