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 more ZincZinc | +82.4% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +771% |
| Contains more IronIron | +558.8% |
| Contains more CopperCopper | +43.3% |
| Contains more PhosphorusPhosphorus | +11.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 64.876g | 0.107g | 432% |
| Fats | 99.01g | 0.2g | 152% |
| Monounsaturated fat | 20.634g | 0.016g | 52% |
| Calories | 878kcal | 36kcal | 42% |
| Saturated fat | 9.047g | 0.029g | 41% |
| Iron | 0.34mg | 2.24mg | 24% |
| Sodium | 6mg | 430mg | 18% |
| Vitamin B6 | 0.149mg | 11% | |
| Vitamin B3 | 1.08mg | 7% | |
| Potassium | 31mg | 270mg | 7% |
| Manganese | 0.141mg | 6% | |
| Fiber | 1.4g | 6% | |
| Vitamin E | 0.71mg | 5% | |
| Folate | 19µg | 5% | |
| Vitamin C | 4mg | 4% | |
| Vitamin B1 | 0.05mg | 4% | |
| Copper | 0.067mg | 0.096mg | 3% |
| Vitamin A | 28µg | 3% | |
| Vitamin K | 3.3µg | 3% | |
| Carbs | 0.39g | 7g | 2% |
| Protein | 0.37g | 1.5g | 2% |
| Vitamin B2 | 0.03mg | 2% | |
| Selenium | 0.4µg | 1% | |
| Zinc | 0.31mg | 0.17mg | 1% |
| Net carbs | 0.39g | 5.6g | N/A |
| Magnesium | 15mg | 16mg | 0% |
| Calcium | 9mg | 12mg | 0% |
| Phosphorus | 27mg | 30mg | 0% |
| Trans fat | 0.184g | N/A | |
| 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
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 more FatsFats | +49405% |
| Contains more ProteinProtein | +305.4% |
| Contains more CarbsCarbs | +1694.9% |
| Contains more WaterWater | +55962.5% |
| Contains more OtherOther | +2185.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +128862.5% |
| Contains more Poly. FatPolyunsaturated fat | +60531.8% |
| Contains less Sat. FatSaturated fat | -99.7% |
