Olive oil vs. Flaxseed oil — In-Depth Nutrition Comparison

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Significant differences between olive oil and flaxseed oil

Olive oil has more vitamin E, vitamin K, and monounsaturated fat; however, flaxseed oil is richer in copper, manganese, and polyunsaturated fat.
Olive oil covers your daily vitamin E needs 91% more than flaxseed oil.
Flaxseed oil has 18 times less vitamin K than olive oil. Olive oil has 60.2µg of vitamin K, while flaxseed oil has 3.3µg.
Flaxseed oil contains less saturated fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Oil, flaxseed, contains added sliced flaxseed.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Olive oil

Flaxseed oil

Contains more IronIron	+64.7%
Contains less SodiumSodium	-66.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+800%
Contains more PotassiumPotassium	+3000%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Olive oil

Flaxseed oil

Contains more Vitamin EVitamin E	+1921.1%
Contains more Vitamin KVitamin K	+1724.2%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		48.93g	3058%
Polyunsaturated fat	10.523g	64.876g	362%
Monounsaturated fat	72.961g	20.634g	131%
Omega-6 (Linoleic acid)		15.679g	92%
Vitamin E	14.35mg	0.71mg	91%
Vitamin K	60.2µg	3.3µg	47%
Saturated fat	13.808g	9.047g	22%
Copper	0mg	0.067mg	7%
Manganese	0mg	0.141mg	6%
Magnesium	0mg	15mg	4%
Phosphorus	0mg	27mg	4%
Iron	0.56mg	0.34mg	3%
Zinc	0mg	0.31mg	3%
Fats	100g	99.01g	2%
Protein	0g	0.37g	1%
Calcium	1mg	9mg	1%
Potassium	1mg	31mg	1%
Calories	884kcal	878kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	6	9.5	N/A
Net carbs	0g	0.39g	N/A
Carbs	0g	0.39g	0%
Sodium	2mg	6mg	0%
Trans fat		0.184g	N/A
Choline	0.3mg		0%
Omega-3 (Eicosatrienoic acid)		0.077g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.026g	N/A
Omega-6 (Eicosadienoic acid)		0.034g	N/A