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  6. Olive vs. Flaxseed oil

Olive vs. Flaxseed oil — In-Depth Nutrition Comparison

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Significant differences between olive and flaxseed oil

  • Olive has more iron, copper, calcium, and vitamin E; however, flaxseed oil is richer in manganese and polyunsaturated fat.
  • Flaxseed oil covers your daily saturated fat needs 38% more than olive.
  • Flaxseed oil has 123 times less sodium than olive. Olive has 735mg of sodium, while flaxseed oil has 6mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Olive vs Flaxseed 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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%
Contains more CalciumCalcium +877.8%
Contains more IronIron +870.6%
Contains more CopperCopper +274.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +287.5%
Contains more ZincZinc +40.9%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +605%

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.
Olive
Olive
8
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +135.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Olive Flaxseed oil DV% diff.
Polyunsaturated fat 0.911g 64.876g 426%
Fats 10.68g 99.01g 136%
Calories 115kcal 878kcal 38%
Iron 3.3mg 0.34mg 37%
Saturated fat 1.415g 9.047g 35%
Monounsaturated fat 7.888g 20.634g 32%
Sodium 735mg 6mg 32%
Copper 0.251mg 0.067mg 20%
Fiber 3.2g 13%
Calcium 88mg 9mg 8%
Vitamin E 1.65mg 0.71mg 6%
Manganese 0.02mg 0.141mg 5%
Magnesium 4mg 15mg 3%
Phosphorus 3mg 27mg 3%
Vitamin A 20µg 2%
Selenium 0.9µg 2%
Vitamin K 1.4µg 3.3µg 2%
Choline 10.3mg 2%
Carbs 6.26g 0.39g 2%
Zinc 0.22mg 0.31mg 1%
Potassium 8mg 31mg 1%
Protein 0.84g 0.37g 1%
Vitamin B6 0.009mg 1%
Vitamin C 0.9mg 1%
Net carbs 3.06g 0.39g N/A
Vitamin B1 0.003mg 0%
Vitamin B3 0.037mg 0%
Vitamin B5 0.015mg 0%
Trans fat 0g 0.184g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +127%
Contains more CarbsCarbs +1505.1%
Contains more WaterWater +49893.8%
Contains more OtherOther +3085.7%
Contains more FatsFats +827.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +161.6%
Contains more Poly. FatPolyunsaturated fat +7021.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.