Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive oil
  5. Compare
  6. Olive oil vs. Flax seeds

Olive oil vs. Flax seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between olive oil and flax seeds

  • Olive oil has more vitamin E and vitamin K, while flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron.
  • Flax seeds cover your daily need for vitamin B1, 137% more than olive oil.
  • Olive oil contains 46 times more vitamin E than flax seeds. While olive oil contains 14.35mg of vitamin E, flax seeds contain only 0.31mg.
  • The amount of saturated fat in flax seeds is lower.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Seeds, flaxseed.

Infographic

Olive oil vs Flax seeds 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% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +25400%
Contains more PotassiumPotassium +81200%
Contains more IronIron +923.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +4529%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +26133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Flax seeds DV% diff.
Monounsaturated fat 72.961g 7.527g 164%
Vitamin B1 0mg 1.644mg 137%
Copper 0mg 1.22mg 136%
Polyunsaturated fat 10.523g 28.73g 121%
Fiber 0g 27.3g 109%
Manganese 0mg 2.482mg 108%
Vitamin E 14.35mg 0.31mg 94%
Magnesium 0mg 392mg 93%
Phosphorus 0mg 642mg 92%
Fats 100g 42.16g 89%
Iron 0.56mg 5.73mg 65%
Vitamin K 60.2µg 4.3µg 47%
Saturated fat 13.808g 3.663g 46%
Selenium 0µg 25.4µg 46%
Zinc 0mg 4.34mg 39%
Protein 0g 18.29g 37%
Vitamin B6 0mg 0.473mg 36%
Calcium 1mg 255mg 25%
Potassium 1mg 813mg 24%
Folate 0µg 87µg 22%
Vitamin B5 0mg 0.985mg 20%
Vitamin B3 0mg 3.08mg 19%
Calories 884kcal 534kcal 18%
Choline 0.3mg 78.7mg 14%
Vitamin B2 0mg 0.161mg 12%
Carbs 0g 28.88g 10%
Sodium 2mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0mg 0.297mg 0%
Threonine 0mg 0.766mg 0%
Isoleucine 0mg 0.896mg 0%
Leucine 0mg 1.235mg 0%
Lysine 0mg 0.862mg 0%
Methionine 0mg 0.37mg 0%
Phenylalanine 0mg 0.957mg 0%
Valine 0mg 1.072mg 0%
Histidine 0mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +137.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +869.3%
Contains less Sat. FatSaturated fat -73.5%
Contains more Poly. FatPolyunsaturated fat +173%

People also compare

Olive oil
Olive oil vs Rice bran oil
Rice bran oil
Olive oil
Olive oil vs Palm oil
Palm oil
Olive oil
Olive oil vs Coconut oil
Coconut oil
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.