Flaxseed Oil vs. Spinach
Nutrition comparison of Flaxseed Oil and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and spinach:
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed oil is high in calories and spinach has 97% less calories than flaxseed oil - flaxseed oil has 884 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, flaxseed oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Spinach | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 100% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and flaxseed oil are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than flaxseed oil - spinach has 2.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Spinach and flaxseed oil contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Spinach has 25 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and spinach has 99% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
trans fat
Both flaxseed oil and spinach are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than flaxseed oil - spinach has 28.1mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than flaxseed oil - spinach has 469ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Spinach has 332% more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 50 times more Vitamin K than flaxseed oil - flaxseed oil has 9.3ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Spinach | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 98 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has more iron than flaxseed oil - spinach has 2.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Spinach is an excellent source of potassium and it has more potassium than flaxseed oil - spinach has 558mg 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 spinach per 100 grams.
| Flaxseed Oil | Spinach | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.138 G |
| Total | 53.368 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than spinach per 100 grams.
| Flaxseed Oil | Spinach | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 0.026 G |
| Total | 14.342 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Flaxseed Oil or Spinach .
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Spinach (Spinach, raw) .
Flaxseed Oil g
()
|
Daily Values (%) |
Spinach 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 spinach contain more calories in 100 grams?Flaxseed oil is high in calories and spinach has 100% less calories than flaxseed oil - flaxseed oil has 884 calories in 100g and spinach has 23 calories.
Is flaxseed oil or spinach better for protein?
Spinach has 25 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and spinach has 2.9g of protein.
Does spinach or flaxseed oil have more carbohydrates?
By weight, both spinach and flaxseed oil are low in carbohydrates - spinach has 3.6g of carbs for 100g and flaxseed oil has no carbs..
Does flaxseed oil or spinach contain more calcium?
Spinach is a rich source of calcium and it has 98 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and spinach has 99mg of calcium.
Does spinach or flaxseed oil contain more potassium?
Spinach is a rich source of potassium and it has more potassium than flaxseed oil - spinach has 558mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.