Flaxseed Oil vs. Olive Oil
Nutrition comparison of Flaxseed Oil and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and olive oil:
- Both flaxseed oil and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and olive oil are high in calories. is very similar to flaxseed oil for calories - flaxseed oil has 884 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, flaxseed oil is similar to olive oil for protein, carbs and fat. Flaxseed oil has a macronutrient ratio of 0:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Olive Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Flaxseed oil and olive oil contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both flaxseed oil and olive oil are high in saturated fat. Olive oil has 54% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both flaxseed oil and olive oil are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 29 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 547% more Vitamin K than flaxseed oil - flaxseed oil has 9.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Minerals
calcium
Flaxseed oil and olive oil contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has more iron than flaxseed oil - olive oil has 0.56mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Olive oil and flaxseed oil contain similar amounts of potassium - olive oil has 1mg of potassium 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 olive oil per 100 grams.
| Flaxseed Oil | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.761 G |
| Total | 53.368 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and olive oil contain significant amounts of linoleic acid.
| Flaxseed Oil | Olive Oil | |
|---|---|---|
| other omega 6 | 0.131 G | 0.414 G |
| linoleic acid | 14.327 G | 9.762 G |
| Total | 14.458 G | 10.176 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Olive Oil (Oil, olive, salad or cooking) .
Flaxseed Oil g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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| 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 olive oil contain more calories in 100 grams?Both flaxseed oil and olive oil are high in calories. is quite similar to flaxseed oil for calories - flaxseed oil has 884 calories in 100g and olive oil has 884 calories.