Coconut Oil vs Canola Oil
Coconut Oil wins on seed oil PUFA: about 2% of its fat versus roughly 28% for Canola Oil, around 14x less per spoonful.
Per tablespoon that is an estimated 0.3g of PUFA against 3.8g. Values from USDA oil composition data, method on the methodology page.
| Coconut Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~2% | ~28% |
| Est. PUFA per tablespoon | ~0.3g | ~3.8g |
| Type | fruit oil | seed oil |
| Seed oil? | no | yes |
Coconut Oil
About 2% PUFA, the lowest of any common cooking fat. Mostly saturated, extremely stable; movie theater popcorn is its famous use.
Movie theater poppers and some dessert kitchens. See the popcorn answer page.
Canola Oil
The mildest common seed oil at about 28% PUFA, and high-oleic canola runs far lower. Often the "better" oil a chain switches to.
Very common in fryers, alone or blended. See chains using canola.
More matchups
Or work out any amount with the PUFA calculator.