Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Spread
  5. Compare
  6. Spread vs. Flaxseed oil

Spread vs. Flaxseed oil — In-Depth Nutrition Comparison

Compare

Important differences between spread and flaxseed oil

  • Spread has more vitamin K and vitamin E; however, flaxseed oil has more monounsaturated fat and polyunsaturated fat.
  • Flaxseed oil's daily need coverage for saturated fat is 34% more.
  • Spread has 126 times more sodium than flaxseed oil. Spread has 755mg of sodium, while flaxseed oil has 6mg.

The food varieties used in the comparison are Margarine-like spread, SMART BEAT Super Light without saturated fat and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Spread 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.
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 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 more PotassiumPotassium +158.3%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.2%
~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.
Spread
Spread
2
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% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
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 +139.4%
Contains more Vitamin KVitamin K +272.7%
~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
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spread Flaxseed oil DV% diff.
Polyunsaturated fat 3.98g 64.876g 406%
Fats 17.1g 99.01g 126%
Calories 158kcal 878kcal 36%
Monounsaturated fat 7.6g 20.634g 33%
Sodium 755mg 6mg 33%
Saturated fat 2.22g 9.047g 31%
Vitamin K 12.3µg 3.3µg 8%
Vitamin E 1.7mg 0.71mg 7%
Copper 0.067mg 7%
Manganese 0.141mg 6%
Magnesium 15mg 4%
Phosphorus 0mg 27mg 4%
Iron 0.34mg 4%
Zinc 0.31mg 3%
Protein 0g 0.37g 1%
Calcium 9mg 1%
Potassium 12mg 31mg 1%
Carbs 0g 0.39g 0%
Net carbs 0g 0.39g N/A
Trans fat 2.45g 0.184g N/A
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
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more WaterWater +50418.8%
Contains more OtherOther +2857.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +479%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 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 less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +171.5%
Contains more Poly. FatPolyunsaturated fat +1530.1%

People also compare

Spread
Spread vs
Spread
Spread vs
Spread
Spread vs
Flaxseed oil
Flaxseed oil vs Walnut oil
Walnut oil
Flaxseed oil
Flaxseed oil vs Cottonseed oil
Cottonseed oil
Flaxseed oil
Flaxseed oil vs Sunflower oil
Sunflower oil

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.