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  6. Flax vs. Olive

Flax vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Flax and Olive

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Zinc, and Vitamin B6 in Flax is higher than in Olive.
  • Flax covers your daily need of Vitamin B1 137% more than Olive.
  • Flax contains 214 times more Phosphorus than Olive. While Flax contains 642mg of Phosphorus, Olive contains only 3mg.
  • The amount of Sodium in Flax is lower.

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

Infographic

Flax vs Olive 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.
Flax
Flax
10
:
0
Olive
Olive
Contains more Calcium +189.8%
Contains more Iron +73.6%
Contains more Magnesium +9700%
Contains more Phosphorus +21300%
Contains more Potassium +10062.5%
Contains less Sodium -95.9%
Contains more Zinc +1872.7%
Contains more Copper +386.1%
Contains more Manganese +12310%
Contains more Selenium +2722.2%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +189.8%
Contains more Iron +73.6%
Contains more Magnesium +9700%
Contains more Phosphorus +21300%
Contains more Potassium +10062.5%
Contains less Sodium -95.9%
Contains more Zinc +1872.7%
Contains more Copper +386.1%
Contains more Manganese +12310%
Contains more Selenium +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.
Flax
Flax
7
:
3
Olive
Olive
Contains more Vitamin B1 +54700%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8224.3%
Contains more Vitamin B5 +6466.7%
Contains more Vitamin B6 +5155.6%
Contains more Folate +∞%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +432.3%
Contains more Vitamin C +50%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +54700%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8224.3%
Contains more Vitamin B5 +6466.7%
Contains more Vitamin B6 +5155.6%
Contains more Folate +∞%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +432.3%
Contains more Vitamin C +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Olive
Olive
Contains more Protein +2077.4%
Contains more Fats +294.8%
Contains more Carbs +361.3%
Contains more Other +66.4%
Contains more Water +1049.3%
Flax
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2077.4%
Contains more Fats +294.8%
Contains more Carbs +361.3%
Contains more Other +66.4%
Contains more Water +1049.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
1
:
2
Olive
Olive
Contains more Polyunsaturated fat +3053.7%
Contains less Saturated Fat -61.4%
Equal in Monounsaturated Fat - 7.888
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +3053.7%
Contains less Saturated Fat -61.4%
Equal in Monounsaturated Fat - 7.888

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Olive Opinion
Net carbs 1.58g 3.06g Olive
Protein 18.29g 0.84g Flax
Fats 42.16g 10.68g Flax
Carbs 28.88g 6.26g Flax
Calories 534kcal 115kcal Flax
Sugar 1.55g 0g Olive
Fiber 27.3g 3.2g Flax
Calcium 255mg 88mg Flax
Iron 5.73mg 3.3mg Flax
Magnesium 392mg 4mg Flax
Phosphorus 642mg 3mg Flax
Potassium 813mg 8mg Flax
Sodium 30mg 735mg Flax
Zinc 4.34mg 0.22mg Flax
Copper 1.22mg 0.251mg Flax
Manganese 2.482mg 0.02mg Flax
Selenium 25.4µg 0.9µg Flax
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.31mg 1.65mg Olive
Vitamin C 0.6mg 0.9mg Olive
Vitamin B1 1.644mg 0.003mg Flax
Vitamin B2 0.161mg 0mg Flax
Vitamin B3 3.08mg 0.037mg Flax
Vitamin B5 0.985mg 0.015mg Flax
Vitamin B6 0.473mg 0.009mg Flax
Folate 87µg 0µg Flax
Vitamin K 4.3µg 1.4µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg 0.026mg Flax
Isoleucine 0.896mg 0.031mg Flax
Leucine 1.235mg 0.05mg Flax
Lysine 0.862mg 0.032mg Flax
Methionine 0.37mg 0.012mg Flax
Phenylalanine 0.957mg 0.029mg Flax
Valine 1.072mg 0.038mg Flax
Histidine 0.472mg 0.023mg Flax
Saturated Fat 3.663g 1.415g Olive
Monounsaturated Fat 7.527g 7.888g Olive
Polyunsaturated fat 28.73g 0.911g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
6%
Olive
Minerals Daily Need Coverage Score
191%
Flax
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 2.248g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 705mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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 (N/A)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.