Coconut Oil vs. Flaxseed Oil
Nutrition comparison of Coconut 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
coconut oil
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and flaxseed oil:
- Both flaxseed oil and coconut oil are high in calories and saturated fat.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and coconut oil are high in calories. Flaxseed oil is very similar to flaxseed oil for calories - flaxseed oil has 884 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is similar to flaxseed oil for protein, carbs and fat. Coconut 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:
| Coconut Oil | Flaxseed Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Flaxseed oil and coconut oil contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both flaxseed oil and coconut oil are high in saturated fat. Coconut oil has 819% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both flaxseed oil and coconut oil are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
Vitamins
Vitamin E
Flaxseed oil and coconut oil contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Flaxseed oil and coconut oil contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Minerals
calcium
Flaxseed oil and coconut oil contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Coconut oil and flaxseed oil contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and flaxseed 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 coconut oil per 100 grams.
| Coconut Oil | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 53.368 G |
| Total | 0.019 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Flaxseed Oil | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 1.683 G | 14.327 G |
| Total | 1.683 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: Coconut Oil (Oil, coconut) and Flaxseed Oil (Oil, flaxseed, cold pressed) .
Coconut Oil g
()
|
Daily Values (%) |
Flaxseed Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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% |
|
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 % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or coconut oil contain more calories in 100 grams?Both flaxseed oil and coconut oil are high in calories. Flaxseed oil is quite similar to flaxseed oil for calories - flaxseed oil has 884 calories in 100g and coconut oil has 892 calories.