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  6. Olive oil vs. Flaxseed oil

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

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Significant differences between Olive oil and Flaxseed oil

  • Olive oil has more Vitamin E , Vitamin K, and Monounsaturated Fat, however, Flaxseed oil is richer in Copper, Manganese, and Polyunsaturated fat.
  • Olive oil covers your daily Vitamin E needs 91% more than Flaxseed oil.
  • Flaxseed oil has 18 times less Vitamin K than Olive oil. Olive oil has 60.2µg of Vitamin K, while Flaxseed oil has 3.3µg.
  • Flaxseed oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Olive 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.
Olive oil
Olive oil
3
:
7
Flaxseed oil
Flaxseed oil
Contains more Iron +64.7%
Contains less Sodium -66.7%
Contains more Calcium +800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +3000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Flaxseed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 11% 12% 3% 1% 9% 23% 19% 0%
Contains more Iron +64.7%
Contains less Sodium -66.7%
Contains more Calcium +800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +3000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more 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.
Olive oil
Olive oil
12
:
0
Flaxseed oil
Flaxseed oil
Contains more Vitamin E +1921.1%
Contains more Vitamin K +1724.2%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Flaxseed oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 15% 0% 0% 0% 0% 0% 0% 0% 0% 0% 9%
Contains more Vitamin E +1921.1%
Contains more Vitamin K +1724.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Flaxseed oil
Flaxseed oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.01
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Flaxseed oil
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
1
:
2
Flaxseed oil
Flaxseed oil
Contains more Monounsaturated Fat +253.6%
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +516.5%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Flaxseed oil
10% 22% 69%
Saturated Fat: 9.047 g
Monounsaturated Fat: 20.634 g
Polyunsaturated fat: 64.876 g
Contains more Monounsaturated Fat +253.6%
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +516.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Flaxseed oil
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Olive oil Flaxseed oil Opinion
Net carbs 0g 0.39g Flaxseed oil
Protein 0g 0.37g Flaxseed oil
Fats 100g 99.01g Olive oil
Carbs 0g 0.39g Flaxseed oil
Calories 884kcal 878kcal Olive oil
Calcium 1mg 9mg Flaxseed oil
Iron 0.56mg 0.34mg Olive oil
Magnesium 0mg 15mg Flaxseed oil
Phosphorus 0mg 27mg Flaxseed oil
Potassium 1mg 31mg Flaxseed oil
Sodium 2mg 6mg Olive oil
Zinc 0mg 0.31mg Flaxseed oil
Copper 0mg 0.067mg Flaxseed oil
Manganese 0mg 0.141mg Flaxseed oil
Vitamin E 14.35mg 0.71mg Olive oil
Vitamin K 60.2µg 3.3µg Olive oil
Trans Fat 0.184g Olive oil
Saturated Fat 13.808g 9.047g Flaxseed oil
Monounsaturated Fat 72.961g 20.634g Olive oil
Polyunsaturated fat 10.523g 64.876g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Flaxseed oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
36%
Olive oil
2%
Flaxseed oil
Minerals Daily Need Coverage Score
2%
Olive oil
9%
Flaxseed oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Olive oil
Olive oil is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Flaxseed oil
Flaxseed oil is lower in Saturated Fat (difference - 4.761g)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $1.4)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
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)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.