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  6. Coconut oil vs. Flaxseed oil

Coconut oil vs. Flaxseed oil — In-Depth Nutrition Comparison

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The main differences between coconut oil and flaxseed oil

  • Flaxseed oil is richer than coconut oil in copper, manganese, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for saturated fat for coconut oil is 367% higher.
  • Flaxseed oil contains less saturated fat.

Food types used in this article are Oil, coconut and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Coconut oil vs Flaxseed oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +580%
Contains more CopperCopper +∞%
Contains more ZincZinc +1450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Coconut oil Flaxseed oil DV% diff.
Polyunsaturated fat 1.702g 64.876g 421%
Saturated fat 82.475g 9.047g 334%
Monounsaturated fat 6.332g 20.634g 36%
Copper 0mg 0.067mg 7%
Manganese 0mg 0.141mg 6%
Vitamin E 0.11mg 0.71mg 4%
Magnesium 0mg 15mg 4%
Iron 0.05mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Zinc 0.02mg 0.31mg 3%
Vitamin K 0.6µg 3.3µg 2%
Protein 0g 0.37g 1%
Calories 892kcal 878kcal 1%
Potassium 0mg 31mg 1%
Calcium 1mg 9mg 1%
Fats 99.06g 99.01g 0%
Carbs 0g 0.39g 0%
Net carbs 0g 0.39g N/A
Sodium 0mg 6mg 0%
Trans fat 0.028g 0.184g N/A
Choline 0.3mg 0%
Omega-3 - ALA 0.019g 48.93g N/A
Omega-3 - Eicosatrienoic acid 0g 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.034g N/A
Omega-6 - Linoleic acid 1.676g 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more OtherOther +1200%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +433.3%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +225.9%
Contains more Poly. FatPolyunsaturated fat +3711.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.