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  6. Fish oil vs. Flaxseed oil

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

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Differences between fish oil and flaxseed oil

  • Fish oil has more monounsaturated fat, while flaxseed oil has more copper, manganese, and polyunsaturated fat.
  • Fish oil's daily need coverage for cholesterol is 237% higher.
  • Flaxseed oil contains 3 times less saturated fat than fish oil. Fish oil contains 29.892g of saturated fat, while flaxseed oil contains 9.047g.
  • The amount of cholesterol in flaxseed oil is lower.

The food types used in this comparison are Fish oil, sardine and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Fish 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 +∞%
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% 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 DVitamin D +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~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
~equal in Choline ~mg

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
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +64%
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +103.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Flaxseed oil DV% diff.
Cholesterol 710mg 0mg 237%
Polyunsaturated fat 31.867g 64.876g 220%
Saturated fat 29.892g 9.047g 95%
Vitamin D 8.3µg 42%
Vitamin D 332IU 42%
Monounsaturated fat 33.841g 20.634g 33%
Copper 0mg 0.067mg 7%
Manganese 0mg 0.141mg 6%
Vitamin E 0.71mg 5%
Magnesium 0mg 15mg 4%
Iron 0mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Vitamin K 3.3µg 3%
Zinc 0mg 0.31mg 3%
Fats 100g 99.01g 2%
Calories 902kcal 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
Omega-3 - EPA 10.137g 0g N/A
Omega-3 - DHA 10.656g 0g N/A
Omega-3 - ALA 48.93g N/A
Omega-3 - DPA 1.973g 0g 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 15.679g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Flaxseed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Fish oil
2%
Flaxseed oil
Minerals Daily Need Coverage Score
0%
Fish oil
9%
Flaxseed oil

Comparison summary

Which food is lower in Cholesterol?
Flaxseed oil
Flaxseed oil is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated fat?
Flaxseed oil
Flaxseed oil is lower in Saturated fat (difference - 20.845g)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Fish oil
Fish oil is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.