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  6. Olive vs. Flax seeds

Olive vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between olive and flax seeds

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium, zinc, and vitamin B6 in flax seeds is higher than in olive.
  • Flax seeds cover your daily need for vitamin B1, 137% more than olive.
  • Olive contains 25 times more sodium than flax seeds. While olive contains 735mg of sodium, flax seeds contain only 30mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Seeds, flaxseed.

Infographic

Olive 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.
Olive
Olive
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +9700%
Contains more CalciumCalcium +189.8%
Contains more PotassiumPotassium +10062.5%
Contains more IronIron +73.6%
Contains more CopperCopper +386.1%
Contains more ZincZinc +1872.7%
Contains more PhosphorusPhosphorus +21300%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +2722.2%

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
3
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +432.3%
Contains more Vitamin B1Vitamin B1 +54700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8224.3%
Contains more Vitamin B5Vitamin B5 +6466.7%
Contains more Vitamin B6Vitamin B6 +5155.6%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +664.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Flax seeds DV% diff.
Polyunsaturated fat 0.911g 28.73g 185%
Vitamin B1 0.003mg 1.644mg 137%
Copper 0.251mg 1.22mg 108%
Manganese 0.02mg 2.482mg 107%
Fiber 3.2g 27.3g 96%
Magnesium 4mg 392mg 92%
Phosphorus 3mg 642mg 91%
Fats 10.68g 42.16g 48%
Selenium 0.9µg 25.4µg 45%
Zinc 0.22mg 4.34mg 37%
Vitamin B6 0.009mg 0.473mg 36%
Protein 0.84g 18.29g 35%
Sodium 735mg 30mg 31%
Iron 3.3mg 5.73mg 30%
Potassium 8mg 813mg 24%
Folate 0µg 87µg 22%
Calories 115kcal 534kcal 21%
Vitamin B5 0.015mg 0.985mg 19%
Vitamin B3 0.037mg 3.08mg 19%
Calcium 88mg 255mg 17%
Choline 10.3mg 78.7mg 12%
Vitamin B2 0mg 0.161mg 12%
Saturated fat 1.415g 3.663g 10%
Vitamin E 1.65mg 0.31mg 9%
Carbs 6.26g 28.88g 8%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 4.3µg 2%
Monounsaturated fat 7.888g 7.527g 1%
Vitamin C 0.9mg 0.6mg 0%
Net carbs 3.06g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.026mg 0.766mg 0%
Isoleucine 0.031mg 0.896mg 0%
Leucine 0.05mg 1.235mg 0%
Lysine 0.032mg 0.862mg 0%
Methionine 0.012mg 0.37mg 0%
Phenylalanine 0.029mg 0.957mg 0%
Valine 0.038mg 1.072mg 0%
Histidine 0.023mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 WaterWater +1049.3%
Contains more ProteinProtein +2077.4%
Contains more FatsFats +294.8%
Contains more CarbsCarbs +361.3%
Contains more OtherOther +66.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 less Sat. FatSaturated fat -61.4%
Contains more Poly. FatPolyunsaturated fat +3053.7%
~equal in Monounsaturated fat ~7.527g

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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. 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.