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  6. Flax seeds vs. Olive

Flax seeds vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and olive

  • 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.
  • Flax seeds contain 214 times more phosphorus than olive. While flax seeds contain 642mg of phosphorus, olive contains only 3mg.
  • The amount of sodium in flax seeds is lower.

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

Infographic

Flax seeds 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.
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%
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%
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.
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%
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%
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%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +432.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +2077.4%
Contains more FatsFats +294.8%
Contains more CarbsCarbs +361.3%
Contains more OtherOther +66.4%
Contains more WaterWater +1049.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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
Contains more Poly. FatPolyunsaturated fat +3053.7%
Contains less Sat. FatSaturated fat -61.4%
~equal in Monounsaturated fat ~7.888g

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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. Flax seeds - 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.