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Flaxseed oil vs. Italian dressing — In-Depth Nutrition Comparison

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How are flaxseed oil and italian dressing different?

  • Flaxseed oil is richer in copper, polyunsaturated fat, and monounsaturated fat, while italian dressing is higher in vitamin E and vitamin K.
  • Flaxseed oil covers your daily need for saturated fat, 41% more than italian dressing.
  • Flaxseed oil contains 20 times more polyunsaturated fat than italian dressing. Flaxseed oil contains 64.876g of polyunsaturated fat, while italian dressing contains 3.236g.
  • Italian dressing is lower in saturated fat.

Oil, flaxseed, contains added sliced flaxseed and Salad dressing, italian dressing, commercial, reduced fat types were used in this article.

Infographic

Flaxseed oil vs Italian dressing 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 2.9% 4.5% 7.9% 9.4% 6.3% 1.6% 5.1% 116% 3.8% 8.7%
Contains more MagnesiumMagnesium +275%
Contains more IronIron +36%
Contains more CopperCopper +252.6%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +386.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +190.3%

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% 0.33% 86% 0% 3% 1.8% 1.8% 0% 13% 0% 31% 2.3% 1.8%
Contains more Vitamin EVitamin E +502.8%
Contains more Vitamin KVitamin K +278.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Italian dressing DV% diff.
Polyunsaturated fat 64.876g 3.236g 411%
Fats 99.01g 6.68g 142%
Monounsaturated fat 20.634g 1.725g 47%
Calories 878kcal 102kcal 39%
Sodium 6mg 891mg 38%
Saturated fat 9.047g 0.833g 37%
Vitamin E 0.71mg 4.28mg 24%
Vitamin K 3.3µg 12.5µg 8%
Fructose 5.05g 6%
Copper 0.067mg 0.019mg 5%
Manganese 0.141mg 0.029mg 5%
Vitamin B6 0.055mg 4%
Magnesium 15mg 4mg 3%
Carbs 0.39g 9.99g 3%
Selenium 1.6µg 3%
Zinc 0.31mg 0.06mg 2%
Phosphorus 27mg 12mg 2%
Potassium 31mg 90mg 2%
Choline 3.3mg 1%
Folate 3µg 1%
Iron 0.34mg 0.25mg 1%
Vitamin B3 0.094mg 1%
Vitamin B2 0.008mg 1%
Vitamin B1 0.012mg 1%
Calcium 9mg 15mg 1%
Protein 0.37g 0.39g 0%
Net carbs 0.39g 9.99g N/A
Sugar 9.16g N/A
Vitamin A 1µg 0%
Trans fat 0.184g 0.017g N/A
Tryptophan 0.006mg 0%
Threonine 0.012mg 0%
Isoleucine 0.016mg 0%
Leucine 0.024mg 0%
Lysine 0.018mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.008mg 0%
Omega-3 - ALA 48.93g 0.441g N/A
Omega-3 - Eicosatrienoic acid 0.077g 0g N/A
Omega-6 - Gamma-linoleic acid 0g 0.017g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g 0g N/A
Omega-6 - Eicosadienoic acid 0.034g 0.002g N/A
Omega-6 - Linoleic acid 15.679g 2.758g 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
7% 10% 80% 3%
Protein: 0.39 g
Fats: 6.68 g
Carbs: 9.99 g
Water: 80.11 g
Other: 2.83 g
Contains more FatsFats +1382.2%
Contains more CarbsCarbs +2461.5%
Contains more WaterWater +49968.8%
Contains more OtherOther +3942.9%
~equal in Protein ~0.39g

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
14% 30% 56%
Saturated fat: Sat. Fat 0.833 g
Monounsaturated fat: Mono. Fat 1.725 g
Polyunsaturated fat: Poly. Fat 3.236 g
Contains more Mono. FatMonounsaturated fat +1096.2%
Contains more Poly. FatPolyunsaturated fat +1904.8%
Contains less Sat. FatSaturated fat -90.8%

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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. Italian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171405/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.