Flax vs. Canola oil — In-Depth Nutrition Comparison
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Important differences between Flax and Canola oil
- Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Selenium, however, Canola oil is richer in Vitamin E , and Vitamin K.
- Flax's daily need coverage for Vitamin B1 is 137% more.
The food varieties used in the comparison are Seeds, flaxseed and Oil, canola.
Infographic
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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.
Contains
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
Contains
less
Sodium
-100%
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Calcium
+∞%
Contains
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
Contains
less
Sodium
-100%
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.
:
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+5532.3%
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Vitamin K
+1558.1%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+5532.3%
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Vitamin K
+1558.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+137.2%
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+137.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50.3%
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Monounsaturated Fat
+740.7%
Equal in Polyunsaturated fat - 28.142
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
Contains
less
Saturated Fat
-50.3%
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Monounsaturated Fat
+740.7%
Equal in Polyunsaturated fat - 28.142
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 0g |
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| Protein | 18.29g | 0g |
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| Fats | 42.16g | 100g |
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| Carbs | 28.88g | 0g |
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| Calories | 534kcal | 884kcal |
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| Sugar | 1.55g | 0g |
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| Fiber | 27.3g | 0g |
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| Calcium | 255mg | 0mg |
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| Iron | 5.73mg | 0mg |
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| Magnesium | 392mg | 0mg |
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| Phosphorus | 642mg | 0mg |
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| Potassium | 813mg | 0mg |
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| Sodium | 30mg | 0mg |
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| Zinc | 4.34mg | 0mg |
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| Copper | 1.22mg | 0mg |
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| Manganese | 2.482mg | 0mg |
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| Selenium | 25.4µg | 0µg |
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| Vitamin E | 0.31mg | 17.46mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0mg |
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| Vitamin B2 | 0.161mg | 0mg |
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| Vitamin B3 | 3.08mg | 0mg |
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| Vitamin B5 | 0.985mg | 0mg |
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| Vitamin B6 | 0.473mg | 0mg |
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| Folate | 87µg | 0µg |
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| Vitamin K | 4.3µg | 71.3µg |
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| Tryptophan | 0.297mg |
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| Threonine | 0.766mg |
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| Isoleucine | 0.896mg |
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| Leucine | 1.235mg |
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| Lysine | 0.862mg |
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| Methionine | 0.37mg |
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| Phenylalanine | 0.957mg |
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| Valine | 1.072mg |
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| Histidine | 0.472mg |
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| Trans Fat | 0.395g |
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| Saturated Fat | 3.663g | 7.365g |
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| Monounsaturated Fat | 7.527g | 63.276g |
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| Polyunsaturated fat | 28.73g | 28.142g |
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| Omega-6 - Eicosadienoic acid | 0.007g | 0g |
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| Omega-6 - Linoleic acid | 18.64g |
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| Omega-3 - ALA | 9.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
63%
44%
Minerals Daily Need Coverage Score
191%
0%
Comparison summary
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 3.702g)
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Canola oil is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)