Coconut Oil vs Canola Oil
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Coconut Oil vs Canola Oil: nutrition per 100 g
| Per 100 g | Coconut Oil | Canola Oil |
|---|---|---|
| Calories | 833 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0.8 g | 0 g |
| Fat | 99.1 g | 94.5 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Coconut Oil | Canola Oil |
|---|---|---|
| Calcium, Ca | 1 mg | 0 mg |
| Choline, total | 0.3 mg | 0.2 mg |
| Iron, Fe | 0.05 mg | 0 mg |
| Zinc, Zn | 0.02 mg | 0 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: Coconut Oil · Canola Oil
Bottom line
Coconut oil is over 80% saturated fat; canola oil is about 7%. Major guidelines (AHA, Dietary Guidelines) still recommend limiting saturated fat, which favors canola for everyday cooking.
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.