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  6. Peanut oil vs. Flaxseed oil

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

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How are peanut oil and flaxseed oil different?

  • Peanut oil is higher in vitamin E and monounsaturated fat; however, flaxseed oil is richer in copper and polyunsaturated fat.
  • Daily need coverage for vitamin E for peanut oil is 100% higher.
  • Peanut oil contains 2 times more monounsaturated fat than flaxseed oil. While peanut oil contains 46.2g of monounsaturated fat, flaxseed oil contains only 20.634g.
  • Flaxseed oil has less saturated fat.

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

Infographic

Peanut 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% 1.1% 0% 0.27% 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 +1033.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +3000%
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% 314% 0% 0% 0% 0% 0% 0% 0% 1.8% 0% 0.05%
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 EVitamin E +2109.9%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +371.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~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

All nutrients comparison - raw data values

Nutrient Peanut oil Flaxseed oil DV% diff.
Polyunsaturated fat 32g 64.876g 219%
Vitamin E 15.69mg 0.71mg 100%
Monounsaturated fat 46.2g 20.634g 64%
Saturated fat 16.9g 9.047g 36%
Copper 0mg 0.067mg 7%
Manganese 0.141mg 6%
Magnesium 0mg 15mg 4%
Iron 0.03mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Zinc 0.01mg 0.31mg 3%
Vitamin K 0.7µg 3.3µg 2%
Fats 100g 99.01g 2%
Calcium 0mg 9mg 1%
Potassium 0mg 31mg 1%
Protein 0g 0.37g 1%
Calories 884kcal 878kcal 0%
Carbs 0g 0.39g 0%
Net carbs 0g 0.39g N/A
Sodium 0mg 6mg 0%
Trans fat 0.184g N/A
Choline 0.1mg 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
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
18% 49% 34%
Saturated fat: Sat. Fat 16.9 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 32 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 +123.9%
Contains less Sat. FatSaturated fat -46.5%
Contains more Poly. FatPolyunsaturated fat +102.7%

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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. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/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.