Flaxseed oil vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between Flaxseed oil and Salsa
- Flaxseed oil is higher in Monounsaturated Fat, and Polyunsaturated fat, yet Salsa is higher in Iron, and Potassium.
- Flaxseed oil covers your daily Saturated Fat needs 45% more than Salsa.
- Flaxseed oil contains 1290 times more Monounsaturated Fat than Salsa. While Flaxseed oil contains 20.634g of Monounsaturated Fat, Salsa contains only 0.016g.
- The amount of Saturated Fat in Salsa is lower.
Food varieties used in this article are Oil, flaxseed, contains added sliced flaxseed and USDA Commodity, salsa.
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.
Contains
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Sodium
-98.6%
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Zinc
+82.4%
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Calcium
+33.3%
Contains
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Iron
+558.8%
Contains
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Phosphorus
+11.1%
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Potassium
+771%
Contains
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Copper
+43.3%
Equal in Magnesium - 16
Contains
less
Sodium
-98.6%
Contains
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Zinc
+82.4%
Contains
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Calcium
+33.3%
Contains
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Iron
+558.8%
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Phosphorus
+11.1%
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Potassium
+771%
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Copper
+43.3%
Equal in Magnesium - 16
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.
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Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+49405%
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Protein
+305.4%
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Carbs
+1694.9%
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Water
+55962.5%
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Other
+2185.7%
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Contains
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Fats
+49405%
Contains
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Protein
+305.4%
Contains
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Carbs
+1694.9%
Contains
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Water
+55962.5%
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Other
+2185.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+128862.5%
Contains
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Polyunsaturated fat
+60531.8%
Contains
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Saturated Fat
-99.7%
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.107 g
Contains
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Monounsaturated Fat
+128862.5%
Contains
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Polyunsaturated fat
+60531.8%
Contains
less
Saturated Fat
-99.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.39g | 5.6g |
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| Protein | 0.37g | 1.5g |
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| Fats | 99.01g | 0.2g |
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| Carbs | 0.39g | 7g |
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| Calories | 878kcal | 36kcal |
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| Fiber | 1.4g |
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| Calcium | 9mg | 12mg |
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| Iron | 0.34mg | 2.24mg |
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| Magnesium | 15mg | 16mg |
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| Phosphorus | 27mg | 30mg |
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| Potassium | 31mg | 270mg |
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| Sodium | 6mg | 430mg |
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| Zinc | 0.31mg | 0.17mg |
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| Copper | 0.067mg | 0.096mg |
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| Manganese | 0.141mg |
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| Selenium | 0.4µg |
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| Vitamin A | 550IU |
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| Vitamin A RAE | 28µg |
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| Vitamin E | 0.71mg |
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| Vitamin C | 4mg |
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| Vitamin B1 | 0.05mg |
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| Vitamin B2 | 0.03mg |
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| Vitamin B3 | 1.08mg |
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| Vitamin B6 | 0.149mg |
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| Folate | 19µg |
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| Vitamin K | 3.3µg |
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| Trans Fat | 0.184g |
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| Saturated Fat | 9.047g | 0.029g |
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| Monounsaturated Fat | 20.634g | 0.016g |
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| Polyunsaturated fat | 64.876g | 0.107g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 15.679g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
9%
23%
Comparison summary
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 9.018g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa is relatively richer in vitamins
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 424mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)