Canola oil vs. Flaxseed oil — In-Depth Nutrition Comparison
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How are Canola oil and Flaxseed oil different?
- Canola oil is higher in Vitamin E , Vitamin K, and Monounsaturated Fat, however, Flaxseed oil is richer in Copper, Manganese, and Polyunsaturated fat.
- Daily need coverage for Vitamin E from Canola oil is 112% higher.
- Canola oil contains 22 times more Vitamin K than Flaxseed oil. While Canola oil contains 71.3µg of Vitamin K, Flaxseed oil contains only 3.3µg.
- Canola oil has less Saturated Fat.
Oil, canola and Oil, flaxseed, contains added sliced flaxseed are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
Contains
less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+2359.2%
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Vitamin K
+2060.6%
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Vitamin E
+2359.2%
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Vitamin K
+2060.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Equal in Fats - 99.01
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Equal in Fats - 99.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-18.6%
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Monounsaturated Fat
+206.7%
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Polyunsaturated fat
+130.5%
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
less
Saturated Fat
-18.6%
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Monounsaturated Fat
+206.7%
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Polyunsaturated fat
+130.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 0.39g |
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| Protein | 0g | 0.37g |
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| Fats | 100g | 99.01g |
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| Carbs | 0g | 0.39g |
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| Calories | 884kcal | 878kcal |
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| Calcium | 0mg | 9mg |
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| Iron | 0mg | 0.34mg |
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| Magnesium | 0mg | 15mg |
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| Phosphorus | 0mg | 27mg |
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| Potassium | 0mg | 31mg |
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| Sodium | 0mg | 6mg |
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| Zinc | 0mg | 0.31mg |
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| Copper | 0mg | 0.067mg |
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| Manganese | 0mg | 0.141mg |
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| Vitamin E | 17.46mg | 0.71mg |
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| Vitamin K | 71.3µg | 3.3µg |
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| Trans Fat | 0.395g | 0.184g |
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| Saturated Fat | 7.365g | 9.047g |
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| Monounsaturated Fat | 63.276g | 20.634g |
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| Polyunsaturated fat | 28.142g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.034g |
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| Omega-6 - Linoleic acid | 18.64g | 15.679g |
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| Omega-3 - ALA | 9.137g | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
2%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Canola oil is lower in Saturated Fat (difference - 1.682g)
Which food is richer in vitamins?
Canola oil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)