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  6. Corn oil vs. Flaxseed oil

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

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A recap on differences between corn oil and flaxseed oil

  • Corn oil is higher in vitamin E and monounsaturated fat, yet flaxseed oil is higher in copper and polyunsaturated fat.
  • Corn oil covers your daily vitamin E needs 91% more than flaxseed oil.

Food varieties used in this article are Oil, corn, industrial, and retail, all purpose salad or cooking and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Corn 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% 0% 0% 0% 0% 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 +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~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% 286% 0% 0% 0% 0% 0% 0% 0% 4.8% 0% 0.11%
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 Vitamin EVitamin E +1914.1%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +73.7%
~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 Corn oil Flaxseed oil DV% diff.
Vitamin E 14.3mg 0.71mg 91%
Polyunsaturated fat 54.677g 64.876g 68%
Saturated fat 12.948g 9.047g 18%
Monounsaturated fat 27.576g 20.634g 17%
Copper 0mg 0.067mg 7%
Manganese 0.141mg 6%
Magnesium 0mg 15mg 4%
Iron 0mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Zinc 0mg 0.31mg 3%
Fats 100g 99.01g 2%
Vitamin K 1.9µg 3.3µg 1%
Calories 900kcal 878kcal 1%
Protein 0g 0.37g 1%
Potassium 0mg 31mg 1%
Calcium 0mg 9mg 1%
Carbs 0g 0.39g 0%
Net carbs 0g 0.39g N/A
Sodium 0mg 6mg 0%
Trans fat 0.184g N/A
Choline 0.2mg 0%
Omega-3 - ALA 1.161g 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 53.23g 15.679g 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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 29% 57%
Saturated fat: Sat. Fat 12.948 g
Monounsaturated fat: Mono. Fat 27.576 g
Polyunsaturated fat: Poly. Fat 54.677 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 more Mono. FatMonounsaturated fat +33.6%
Contains less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +18.7%

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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. Corn oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171029/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.