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  6. Flaxseed oil vs. Olive oil

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

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Significant differences between Flaxseed oil and Olive oil

  • Flaxseed oil has more Copper, Manganese, and Polyunsaturated fat, however, Olive oil is richer in Vitamin E , Vitamin K, and Monounsaturated Fat.
  • Olive oil covers your daily Vitamin E needs 91% more than Flaxseed oil.
  • Flaxseed oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, flaxseed, contains added sliced flaxseed and Oil, olive, salad or cooking.

Infographic

Flaxseed oil vs Olive 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.
Flaxseed oil
Flaxseed oil
7
:
3
Olive oil
Olive oil
Contains more Calcium +800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +3000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Iron +64.7%
Contains less Sodium -66.7%
Flaxseed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 11% 12% 3% 1% 9% 23% 19% 0%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +3000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Iron +64.7%
Contains less Sodium -66.7%

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.
Flaxseed oil
Flaxseed oil
0
:
12
Olive oil
Olive oil
Contains more Vitamin E +1921.1%
Contains more Vitamin K +1724.2%
Flaxseed 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% 15% 0% 0% 0% 0% 0% 0% 0% 0% 0% 9%
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%
Contains more Vitamin E +1921.1%
Contains more Vitamin K +1724.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flaxseed oil
Flaxseed oil
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 100
Flaxseed oil
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flaxseed oil
Flaxseed oil
2
:
1
Olive oil
Olive oil
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +516.5%
Contains more Monounsaturated Fat +253.6%
Flaxseed oil
10% 22% 69%
Saturated Fat: 9.047 g
Monounsaturated Fat: 20.634 g
Polyunsaturated fat: 64.876 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +516.5%
Contains more Monounsaturated Fat +253.6%

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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Olive oil Opinion
Net carbs 0.39g 0g Flaxseed oil
Protein 0.37g 0g Flaxseed oil
Fats 99.01g 100g Olive oil
Carbs 0.39g 0g Flaxseed oil
Calories 878kcal 884kcal Olive oil
Calcium 9mg 1mg Flaxseed oil
Iron 0.34mg 0.56mg Olive oil
Magnesium 15mg 0mg Flaxseed oil
Phosphorus 27mg 0mg Flaxseed oil
Potassium 31mg 1mg Flaxseed oil
Sodium 6mg 2mg Olive oil
Zinc 0.31mg 0mg Flaxseed oil
Copper 0.067mg 0mg Flaxseed oil
Manganese 0.141mg 0mg Flaxseed oil
Vitamin E 0.71mg 14.35mg Olive oil
Vitamin K 3.3µg 60.2µg Olive oil
Trans Fat 0.184g Olive oil
Saturated Fat 9.047g 13.808g Flaxseed oil
Monounsaturated Fat 20.634g 72.961g Olive oil
Polyunsaturated fat 64.876g 10.523g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flaxseed oil Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
Minerals Daily Need Coverage Score
9%
Flaxseed oil
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Olive oil
Olive oil is relatively richer in vitamins
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 - 4.761g)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $1.4)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.