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  6. Flaxseed oil vs. Sesame oil

Flaxseed oil vs. Sesame oil — In-Depth Nutrition Comparison

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A recap on differences between Flaxseed oil and Sesame oil

  • Flaxseed oil is higher in Copper, and Polyunsaturated fat, yet Sesame oil is higher in Vitamin K, and Monounsaturated Fat.
  • Sesame oil covers your daily Saturated Fat needs 26% more than Flaxseed oil.
  • The amount of Saturated Fat in Flaxseed oil is lower.

Food varieties used in this article are Oil, flaxseed, contains added sliced flaxseed and Oil, sesame, salad or cooking.

Infographic

Flaxseed oil vs Sesame oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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% 28% 0% 0% 0% 0% 0% 0% 0% 34% 0% 0.11%
Contains more Vitamin EVitamin E +97.2%
Contains more Vitamin KVitamin K +312.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Fats ~100g

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
15% 42% 44%
Saturated Fat: Sat. Fat 14.2 g
Monounsaturated Fat: Mono. Fat 39.7 g
Polyunsaturated fat: Poly. Fat 41.7 g
Contains less Sat. FatSaturated Fat -36.3%
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains more Mono. FatMonounsaturated Fat +92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flaxseed oil Sesame oil
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flaxseed oil Sesame oil Opinion
Calories 878kcal 884kcal Sesame oil
Protein 0.37g 0g Flaxseed oil
Fats 99.01g 100g Sesame oil
Net carbs 0.39g 0g Flaxseed oil
Carbs 0.39g 0g Flaxseed oil
Magnesium 15mg 0mg Flaxseed oil
Calcium 9mg 0mg Flaxseed oil
Potassium 31mg 0mg Flaxseed oil
Iron 0.34mg 0mg Flaxseed oil
Copper 0.067mg 0mg Flaxseed oil
Zinc 0.31mg 0mg Flaxseed oil
Phosphorus 27mg 0mg Flaxseed oil
Sodium 6mg 0mg Sesame oil
Vitamin E 0.71mg 1.4mg Sesame oil
Manganese 0.141mg Flaxseed oil
Vitamin K 3.3µg 13.6µg Sesame oil
Trans Fat 0.184g Sesame oil
Choline 0.2mg Sesame oil
Saturated Fat 9.047g 14.2g Flaxseed oil
Monounsaturated Fat 20.634g 39.7g Sesame oil
Polyunsaturated fat 64.876g 41.7g Flaxseed oil
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flaxseed oil Sesame oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Flaxseed oil
5%
Sesame oil
Minerals Daily Need Coverage Score
9%
Flaxseed oil
0%
Sesame oil

Comparison summary

Which food contains less Sodium?
Sesame oil
Sesame oil contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Sesame oil
Sesame oil is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Flaxseed oil
Flaxseed oil is lower in Saturated Fat (difference - 5.153g)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/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.