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

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Important differences between Palm oil and Flaxseed oil

  • Palm oil has more Vitamin E , and Monounsaturated Fat, however, Flaxseed oil has more Copper, and Polyunsaturated fat.
  • Palm oil's daily need coverage for Saturated Fat is 201% more.
  • Palm oil has 22 times more Vitamin E than Flaxseed oil. Palm oil has 15.94mg of Vitamin E , while Flaxseed oil has 0.71mg.
  • Flaxseed oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, palm and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Selenium ~µg

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 E Vitamin E +2145.1%
Contains more Vitamin KVitamin K +142.4%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated Fat +79.3%
Contains less Sat. FatSaturated Fat -81.6%
Contains more Poly. FatPolyunsaturated fat +597.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Flaxseed oil Opinion
Calories 884kcal 878kcal Palm oil
Protein 0g 0.37g Flaxseed oil
Fats 100g 99.01g Palm oil
Net carbs 0g 0.39g Flaxseed oil
Carbs 0g 0.39g Flaxseed oil
Magnesium 0mg 15mg Flaxseed oil
Calcium 0mg 9mg Flaxseed oil
Potassium 0mg 31mg Flaxseed oil
Iron 0.01mg 0.34mg Flaxseed oil
Copper 0mg 0.067mg Flaxseed oil
Zinc 0mg 0.31mg Flaxseed oil
Phosphorus 0mg 27mg Flaxseed oil
Sodium 0mg 6mg Palm oil
Vitamin E 15.94mg 0.71mg Palm oil
Manganese 0.141mg Flaxseed oil
Vitamin K 8µg 3.3µg Palm oil
Trans Fat 0.184g Palm oil
Choline 0.3mg Palm oil
Saturated Fat 49.3g 9.047g Flaxseed oil
Monounsaturated Fat 37g 20.634g Palm oil
Polyunsaturated fat 9.3g 64.876g 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
Palm oil Flaxseed 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
26%
Palm oil
2%
Flaxseed oil
Minerals Daily Need Coverage Score
0%
Palm oil
9%
Flaxseed oil

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Palm oil
Palm 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 - 40.253g)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $2)
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)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.