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  6. Olive oil vs. Flax

Olive oil vs. Flax — In-Depth Nutrition Comparison

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Summary of differences between Olive oil and Flax

  • Olive oil has more Vitamin E , and Vitamin K, while Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron.
  • Flax covers your daily need of Vitamin B1 137% more than Olive oil.
  • Olive oil contains 46 times more Vitamin E than Flax. While Olive oil contains 14.35mg of Vitamin E , Flax contains only 0.31mg.
  • The amount of Saturated Fat in Flax is lower.

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

Infographic

Olive oil vs Flax 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
1
:
9
Flax
Flax
Contains less Sodium -93.3%
Contains more Calcium +25400%
Contains more Iron +923.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +81200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -93.3%
Contains more Calcium +25400%
Contains more Iron +923.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +81200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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
2
:
7
Flax
Flax
Contains more Vitamin E +4529%
Contains more Vitamin K +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +4529%
Contains more Vitamin K +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Flax
Flax
Contains more Fats +137.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Flax
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 Fats +137.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
1
:
2
Flax
Flax
Contains more Monounsaturated Fat +869.3%
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +173%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +869.3%
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +173%

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 Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Flax Opinion
Net carbs 0g 1.58g Flax
Protein 0g 18.29g Flax
Fats 100g 42.16g Olive oil
Carbs 0g 28.88g Flax
Calories 884kcal 534kcal Olive oil
Sugar 0g 1.55g Olive oil
Fiber 0g 27.3g Flax
Calcium 1mg 255mg Flax
Iron 0.56mg 5.73mg Flax
Magnesium 0mg 392mg Flax
Phosphorus 0mg 642mg Flax
Potassium 1mg 813mg Flax
Sodium 2mg 30mg Olive oil
Zinc 0mg 4.34mg Flax
Copper 0mg 1.22mg Flax
Manganese 0mg 2.482mg Flax
Selenium 0µg 25.4µg Flax
Vitamin E 14.35mg 0.31mg Olive oil
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0mg 1.644mg Flax
Vitamin B2 0mg 0.161mg Flax
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0mg 0.985mg Flax
Vitamin B6 0mg 0.473mg Flax
Folate 0µg 87µg Flax
Vitamin K 60.2µg 4.3µg Olive oil
Tryptophan 0mg 0.297mg Flax
Threonine 0mg 0.766mg Flax
Isoleucine 0mg 0.896mg Flax
Leucine 0mg 1.235mg Flax
Lysine 0mg 0.862mg Flax
Methionine 0mg 0.37mg Flax
Phenylalanine 0mg 0.957mg Flax
Valine 0mg 1.072mg Flax
Histidine 0mg 0.472mg Flax
Saturated Fat 13.808g 3.663g Flax
Monounsaturated Fat 72.961g 7.527g Olive oil
Polyunsaturated fat 10.523g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
Minerals Daily Need Coverage Score
2%
Olive oil
191%
Flax

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 10.145g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.