Sunflower Oil vs Canola Oil
Canola Oil wins on seed oil PUFA: about 28% of its fat versus roughly 65% for Sunflower Oil, around 2x less per spoonful.
Per tablespoon that is an estimated 3.8g of PUFA against 8.8g. Values from USDA oil composition data, method on the methodology page.
| Sunflower Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~65% | ~28% |
| Est. PUFA per tablespoon | ~8.8g | ~3.8g |
| Type | seed oil | seed oil |
| Seed oil? | yes | yes |
Sunflower Oil
Regular sunflower oil runs about 65% PUFA, among the highest. High-oleic sunflower is a different animal, bred down near olive oil levels.
Chips, "healthy" snack brands, and some kitchens. See the potato chips 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.