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  6. Flax seeds vs. Palm oil

Flax seeds vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Palm oil

  • Flax seeds has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, Selenium, and Zinc, however, Palm oil is higher in Vitamin E .
  • Palm oil covers your daily Saturated Fat needs 228% more than Flax seeds.
  • Flax seeds has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Oil, palm.

Infographic

Flax seeds vs Palm 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +57200%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +26133.3%
Contains more Vitamin E Vitamin E +5041.9%
Contains more Vitamin KVitamin K +86%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +137.2%

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
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated Fat -92.6%
Contains more Poly. FatPolyunsaturated fat +208.9%
Contains more Mono. FatMonounsaturated Fat +391.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Palm oil Opinion
Calories 534kcal 884kcal Palm oil
Protein 18.29g 0g Flax seeds
Fats 42.16g 100g Palm oil
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Magnesium 392mg 0mg Flax seeds
Calcium 255mg 0mg Flax seeds
Potassium 813mg 0mg Flax seeds
Iron 5.73mg 0.01mg Flax seeds
Sugar 1.55g 0g Palm oil
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0mg Flax seeds
Zinc 4.34mg 0mg Flax seeds
Phosphorus 642mg 0mg Flax seeds
Sodium 30mg 0mg Palm oil
Vitamin E 0.31mg 15.94mg Palm oil
Manganese 2.482mg Flax seeds
Selenium 25.4µg 0µg Flax seeds
Vitamin B1 1.644mg 0mg Flax seeds
Vitamin B2 0.161mg 0mg Flax seeds
Vitamin B3 3.08mg 0mg Flax seeds
Vitamin B5 0.985mg 0mg Flax seeds
Vitamin B6 0.473mg 0mg Flax seeds
Vitamin K 4.3µg 8µg Palm oil
Folate 87µg 0µg Flax seeds
Choline 78.7mg 0.3mg Flax seeds
Saturated Fat 3.663g 49.3g Flax seeds
Monounsaturated Fat 7.527g 37g Palm oil
Polyunsaturated fat 28.73g 9.3g Flax seeds
Tryptophan 0.297mg 0mg Flax seeds
Threonine 0.766mg 0mg Flax seeds
Isoleucine 0.896mg 0mg Flax seeds
Leucine 1.235mg 0mg Flax seeds
Lysine 0.862mg 0mg Flax seeds
Methionine 0.37mg 0mg Flax seeds
Phenylalanine 0.957mg 0mg Flax seeds
Valine 1.072mg 0mg Flax seeds
Histidine 0.472mg 0mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
26%
Palm oil
Minerals Daily Need Coverage Score
191%
Flax seeds
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 45.637g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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