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  6. Flaxseed oil vs. Olive

Flaxseed oil vs. Olive — In-Depth Nutrition Comparison

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Significant differences between flaxseed oil and olive

  • Flaxseed oil has more manganese and monounsaturated fat; however, olive is richer in iron, copper, calcium, and vitamin E.
  • Flaxseed oil covers your daily saturated fat needs 38% more than olive.
  • Olive has 9 times less phosphorus than flaxseed oil. Flaxseed oil has 27mg of phosphorus, while olive has 3mg.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Oil, flaxseed, contains added sliced flaxseed and Olives, ripe, canned (small-extra large).

Infographic

Flaxseed oil vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +287.5%
Contains more ZincZinc +40.9%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +605%
Contains more CalciumCalcium +877.8%
Contains more IronIron +870.6%
Contains more CopperCopper +274.6%

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%
Olive
Olive
8
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin KVitamin K +135.7%
Contains more Vitamin EVitamin E +132.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Olive DV% diff.
Polyunsaturated fat 64.876g 0.911g 426%
Fats 99.01g 10.68g 136%
Calories 878kcal 115kcal 38%
Iron 0.34mg 3.3mg 37%
Saturated fat 9.047g 1.415g 35%
Monounsaturated fat 20.634g 7.888g 32%
Sodium 6mg 735mg 32%
Copper 0.067mg 0.251mg 20%
Fiber 3.2g 13%
Calcium 9mg 88mg 8%
Vitamin E 0.71mg 1.65mg 6%
Manganese 0.141mg 0.02mg 5%
Magnesium 15mg 4mg 3%
Phosphorus 27mg 3mg 3%
Vitamin A 20µg 2%
Selenium 0.9µg 2%
Vitamin K 3.3µg 1.4µg 2%
Choline 10.3mg 2%
Carbs 0.39g 6.26g 2%
Zinc 0.31mg 0.22mg 1%
Potassium 31mg 8mg 1%
Protein 0.37g 0.84g 1%
Vitamin B6 0.009mg 1%
Vitamin C 0.9mg 1%
Net carbs 0.39g 3.06g N/A
Vitamin B1 0.003mg 0%
Vitamin B3 0.037mg 0%
Vitamin B5 0.015mg 0%
Trans fat 0.184g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 48.93g 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

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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +827.1%
Contains more ProteinProtein +127%
Contains more CarbsCarbs +1505.1%
Contains more WaterWater +49893.8%
Contains more OtherOther +3085.7%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +161.6%
Contains more Poly. FatPolyunsaturated fat +7021.4%
Contains less Sat. FatSaturated fat -84.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.