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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 for 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
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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 ~0µg
~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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Coconut oil DV% diff.
Polyunsaturated fat 64.876g 1.702g 421%
Saturated fat 9.047g 82.475g 334%
Monounsaturated fat 20.634g 6.332g 36%
Copper 0.067mg 0mg 7%
Manganese 0.141mg 0mg 6%
Vitamin E 0.71mg 0.11mg 4%
Magnesium 15mg 0mg 4%
Iron 0.34mg 0.05mg 4%
Phosphorus 27mg 0mg 4%
Zinc 0.31mg 0.02mg 3%
Vitamin K 3.3µg 0.6µg 2%
Protein 0.37g 0g 1%
Calories 878kcal 892kcal 1%
Potassium 31mg 0mg 1%
Calcium 9mg 1mg 1%
Fats 99.01g 99.06g 0%
Carbs 0.39g 0g 0%
Net carbs 0.39g 0g N/A
Sodium 6mg 0mg 0%
Trans fat 0.184g 0.028g N/A
Choline 0.3mg 0%
Omega-3 - ALA 48.93g 0.019g N/A
Omega-3 - Eicosatrienoic acid 0.077g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g 0g N/A
Omega-6 - Eicosadienoic acid 0.034g 0g N/A
Omega-6 - Linoleic acid 15.679g 1.676g N/A

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%

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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. 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.