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  6. Flaxseed oil vs. Coconut oil

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

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The main differences between Flaxseed oil and Coconut oil

  • Flaxseed oil is richer than Coconut oil in Copper, Manganese, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Saturated Fat from Coconut oil is 367% higher.
  • Flaxseed oil contains less Saturated Fat.

Food types used in this article are Oil, flaxseed, contains added sliced flaxseed and Oil, coconut.

Infographic

Flaxseed oil vs Coconut 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +580%
Contains more CopperCopper +∞%
Contains more ZincZinc +1450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +433.3%
Contains more OtherOther +1200%
~equal in Fats ~99.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated Fat -89%
Contains more Mono. FatMonounsaturated Fat +225.9%
Contains more Poly. FatPolyunsaturated fat +3711.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Coconut oil Opinion
Calories 878kcal 892kcal Coconut oil
Protein 0.37g 0g Flaxseed oil
Fats 99.01g 99.06g Coconut oil
Net carbs 0.39g 0g Flaxseed oil
Carbs 0.39g 0g Flaxseed oil
Magnesium 15mg 0mg Flaxseed oil
Calcium 9mg 1mg Flaxseed oil
Potassium 31mg 0mg Flaxseed oil
Iron 0.34mg 0.05mg Flaxseed oil
Copper 0.067mg 0mg Flaxseed oil
Zinc 0.31mg 0.02mg Flaxseed oil
Phosphorus 27mg 0mg Flaxseed oil
Sodium 6mg 0mg Coconut oil
Vitamin E 0.71mg 0.11mg Flaxseed oil
Manganese 0.141mg 0mg Flaxseed oil
Vitamin K 3.3µg 0.6µg Flaxseed oil
Trans Fat 0.184g 0.028g Coconut oil
Choline 0.3mg Coconut oil
Saturated Fat 9.047g 82.475g Flaxseed oil
Monounsaturated Fat 20.634g 6.332g Flaxseed oil
Polyunsaturated fat 64.876g 1.702g Flaxseed oil
Omega-3 - ALA 48.93g 0.019g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g 0g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g 0g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g 0g Flaxseed oil
Omega-6 - Linoleic acid 15.679g 1.676g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flaxseed oil Coconut 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
2%
Flaxseed oil
0%
Coconut oil
Minerals Daily Need Coverage Score
9%
Flaxseed oil
0%
Coconut oil

Comparison summary

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 - 73.428g)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $2.2)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Coconut oil
Coconut oil is relatively richer in vitamins
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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.