Canola Oil vs. Flaxseed Oil
Nutrition comparison of Canola Oil and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and flaxseed oil:
- Both flaxseed oil and canola oil are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and canola oil are high in calories. is very similar to flaxseed oil for calories - flaxseed oil has 884 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is similar to flaxseed oil for protein, carbs and fat. Canola oil has a macronutrient ratio of 0:0:100 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Flaxseed Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Flaxseed oil and canola oil contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both flaxseed oil and canola oil are high in saturated fat. Flaxseed oil has 38% more saturated fat than canola oil - flaxseed oil has 9g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both flaxseed oil and canola oil are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and canola oil has 0.77g of trans fat.
Vitamins
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 45 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than canola oil - flaxseed oil has 9.3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Minerals
calcium
Flaxseed oil and canola oil contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than canola oil per 100 grams.
| Canola Oil | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 53.368 G |
| Total | 2.597 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, both canola oil and flaxseed oil contain significant amounts of linoleic acid.
| Canola Oil | Flaxseed Oil | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 14.501 G | 14.327 G |
| Total | 14.501 G | 14.342 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Flaxseed Oil (Oil, flaxseed, cold pressed) .
Canola Oil g
()
|
Daily Values (%) |
Flaxseed Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or canola oil contain more calories in 100 grams?Both flaxseed oil and canola oil are high in calories. is quite similar to flaxseed oil for calories - flaxseed oil has 884 calories in 100g and canola oil has 884 calories.