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  6. Sunflower oil vs. Flax seeds

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

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A recap on differences between sunflower oil and flax seeds

  • Sunflower oil has more vitamin E; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and selenium.
  • Sunflower oil covers your daily vitamin E needs 272% more than flax seeds.
  • Flax seeds contain 4 times less saturated fat than sunflower oil. Sunflower oil contains 13g of saturated fat, while flax seeds contain 3.663g.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Seeds, flaxseed.

Infographic

Sunflower oil vs Flax seeds 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +13151.6%
Contains more Vitamin KVitamin K +25.6%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower oil Flax seeds DV% diff.
Vitamin E 41.08mg 0.31mg 272%
Vitamin B1 0mg 1.644mg 137%
Copper 0mg 1.22mg 136%
Fiber 0g 27.3g 109%
Manganese 0mg 2.482mg 108%
Monounsaturated fat 46.2g 7.527g 97%
Magnesium 0mg 392mg 93%
Phosphorus 0mg 642mg 92%
Fats 100g 42.16g 89%
Iron 0mg 5.73mg 72%
Polyunsaturated fat 36.4g 28.73g 51%
Selenium 0µg 25.4µg 46%
Saturated fat 13g 3.663g 42%
Zinc 0mg 4.34mg 39%
Protein 0g 18.29g 37%
Vitamin B6 0mg 0.473mg 36%
Calcium 0mg 255mg 26%
Potassium 0mg 813mg 24%
Folate 0µg 87µg 22%
Vitamin B5 0mg 0.985mg 20%
Vitamin B3 0mg 3.08mg 19%
Calories 884kcal 534kcal 18%
Choline 78.7mg 14%
Vitamin B2 0mg 0.161mg 12%
Carbs 0g 28.88g 10%
Vitamin K 5.4µg 4.3µg 1%
Sodium 0mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0mg 0.297mg 0%
Threonine 0mg 0.766mg 0%
Isoleucine 0mg 0.896mg 0%
Leucine 0mg 1.235mg 0%
Lysine 0mg 0.862mg 0%
Methionine 0mg 0.37mg 0%
Phenylalanine 0mg 0.957mg 0%
Valine 0mg 1.072mg 0%
Histidine 0mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +137.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +513.8%
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains less Sat. FatSaturated fat -71.8%

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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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.