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Flaxseed oil vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between flaxseed oil and flax seeds?

  • Flaxseed oil is higher in monounsaturated fat, yet flax seeds are higher in copper, manganese, magnesium, phosphorus, iron, zinc, calcium, and potassium.
  • Flax seeds' daily need coverage for copper is 128% more.
  • Flaxseed oil has 3 times more monounsaturated fat than flax seeds. While flaxseed oil has 20.634g of monounsaturated fat, flax seeds have only 7.527g.
  • The amount of saturated fat in flax seeds is lower.

We used Oil, flaxseed, contains added sliced flaxseed and Seeds, flaxseed types in this article.

Infographic

Flaxseed oil vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +2733.3%
Contains more PotassiumPotassium +2522.6%
Contains more IronIron +1585.3%
Contains more CopperCopper +1720.9%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +2277.8%
Contains more ManganeseManganese +1660.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +129%
Contains more Vitamin KVitamin K +30.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Flax seeds DV% diff.
Polyunsaturated fat 64.876g 28.73g 241%
Vitamin B1 1.644mg 137%
Copper 0.067mg 1.22mg 128%
Fiber 27.3g 109%
Manganese 0.141mg 2.482mg 102%
Magnesium 15mg 392mg 90%
Phosphorus 27mg 642mg 88%
Fats 99.01g 42.16g 87%
Iron 0.34mg 5.73mg 67%
Selenium 25.4µg 46%
Zinc 0.31mg 4.34mg 37%
Vitamin B6 0.473mg 36%
Protein 0.37g 18.29g 36%
Monounsaturated fat 20.634g 7.527g 33%
Calcium 9mg 255mg 25%
Saturated fat 9.047g 3.663g 24%
Potassium 31mg 813mg 23%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 3.08mg 19%
Calories 878kcal 534kcal 17%
Choline 78.7mg 14%
Vitamin B2 0.161mg 12%
Carbs 0.39g 28.88g 9%
Vitamin E 0.71mg 0.31mg 3%
Sodium 6mg 30mg 1%
Vitamin K 3.3µg 4.3µg 1%
Vitamin C 0.6mg 1%
Net carbs 0.39g 1.58g N/A
Sugar 1.55g N/A
Trans fat 0.184g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +134.8%
Contains more ProteinProtein +4843.2%
Contains more CarbsCarbs +7305.1%
Contains more WaterWater +4250%
Contains more OtherOther +5200%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +174.1%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains less Sat. FatSaturated fat -59.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.