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  6. Flaxseed oil vs. Tomato sauce

Flaxseed oil vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between flaxseed oil and tomato sauce

  • Flaxseed oil is richer in monounsaturated fat and polyunsaturated fat, yet tomato sauce is richer in potassium, iron, and copper.
  • Daily need coverage for saturated fat for flaxseed oil is 45% higher.
  • Flaxseed oil contains 536 times more polyunsaturated fat than tomato sauce. Flaxseed oil contains 64.876g of polyunsaturated fat, while tomato sauce contains 0.121g.
  • Tomato sauce contains less saturated fat.
  • Flaxseed oil has a lower glycemic index than tomato sauce.

Food types used in this article are Oil, flaxseed, contains added sliced flaxseed and Tomato sauce, canned, no salt added.

Infographic

Flaxseed oil vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more ZincZinc +40.9%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +24.8%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +858.1%
Contains more IronIron +182.4%
Contains more CopperCopper +71.6%
~equal in Magnesium ~15mg
~equal in Phosphorus ~27mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin KVitamin K +17.9%
Contains more Vitamin EVitamin E +102.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Tomato sauce DV% diff.
Polyunsaturated fat 64.876g 0.121g 432%
Fats 99.01g 0.3g 152%
Monounsaturated fat 20.634g 0.044g 51%
Calories 878kcal 24kcal 43%
Saturated fat 9.047g 0.041g 41%
Vitamin C 7mg 8%
Vitamin B6 0.098mg 8%
Potassium 31mg 297mg 8%
Iron 0.34mg 0.96mg 8%
Vitamin B3 0.991mg 6%
Vitamin B5 0.309mg 6%
Fiber 1.5g 6%
Vitamin E 0.71mg 1.44mg 5%
Vitamin B2 0.065mg 5%
Copper 0.067mg 0.115mg 5%
Choline 9.9mg 2%
Fructose 1.67g 2%
Vitamin A 22µg 2%
Vitamin B1 0.024mg 2%
Carbs 0.39g 5.31g 2%
Protein 0.37g 1.2g 2%
Folate 9µg 2%
Zinc 0.31mg 0.22mg 1%
Manganese 0.141mg 0.113mg 1%
Selenium 0.6µg 1%
Calcium 9mg 14mg 1%
Net carbs 0.39g 3.81g N/A
Magnesium 15mg 15mg 0%
Sugar 3.56g N/A
Phosphorus 27mg 27mg 0%
Sodium 6mg 11mg 0%
Vitamin K 3.3µg 2.8µg 0%
Trans fat 0.184g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more FatsFats +32903.3%
Contains more ProteinProtein +224.3%
Contains more CarbsCarbs +1261.5%
Contains more WaterWater +56950%
Contains more OtherOther +2628.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +46795.5%
Contains more Poly. FatPolyunsaturated fat +53516.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.