Canola Oil vs Soybean Oil
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Canola Oil vs Soybean Oil: nutrition per 100 g
| Per 100 g | Canola Oil | Soybean Oil |
|---|---|---|
| Calories | 884 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 94.5 g | 94.6 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | Soy |
Vitamins and minerals per 100 g
| Nutrient | Canola Oil | Soybean Oil |
|---|---|---|
| Choline, total | 0.2 mg | 0.2 mg |
| Iron, Fe | 0 mg | 0.05 mg |
| Zinc, Zn | 0 mg | 0.01 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Canola Oil · Soybean Oil
Bottom line
Both are neutral, high-smoke-point oils rich in polyunsaturated fat. Canola is lower in saturated fat and higher in monounsaturated fat and omega-3 ALA; soybean oil is the more common “vegetable oil” in packaged foods.
For everyday cooking, current guidelines favor oils low in saturated fat and rich in unsaturated fat; choose by smoke point and flavor within that group. All cooking oils are about 120 kcal per tablespoon, so portion matters more than brand.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.