Coconut Oil vs Canola Oil
Coconut Oil wins on seed oil PUFA: about 2% of its fat versus roughly 32% for Canola Oil, around 16x less per spoonful.
Per tablespoon that is an estimated 0.3g of PUFA against 4.4g. The shares are the ones our estimates use (how we estimate).
| Coconut Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~2% | ~32% |
| Est. PUFA per tablespoon | ~0.3g | ~4.4g |
| 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 32% 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.
Restaurants that cook with canola oil
218 restaurant chains we track name canola oil in their cooking oil information.
Frequently asked
Which has less PUFA, coconut oil or canola oil?
Coconut Oil carries less polyunsaturated fat: an estimated 2% of its fat versus about 32% for canola oil, by the shares our estimates use.
How much PUFA is in a tablespoon of coconut oil?
Roughly 0.3g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and coconut oil runs about 2% PUFA.
Which is more stable for frying, coconut oil or canola oil?
Coconut Oil is more stable: about 2% of its fat is polyunsaturated, against about 32% for canola oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is coconut oil or canola oil a seed oil?
Coconut Oil is not a seed oil. Canola Oil is a seed oil.
More matchups
Or work out any amount with the PUFA calculator.