Olive Oil vs. Flaxseeds
Nutrition comparison of Olive Oil and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and flaxseeds:
- Both flaxseeds and olive oil are high in calories.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Olive oil has signficantly less carbohydrates than flaxseed.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and olive oil are high in calories. Olive oil has 66% more calories than flaxseed - flaxseed has 534 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than olive oil - flaxseed has 27.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has more protein than olive oil - flaxseed has 18.3g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and flaxseed has 73% less saturated fat than olive oil - flaxseed has 3.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and olive oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 45 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 13 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 254 times more calcium than olive oil - flaxseed has 255mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 923% more iron than olive oil - flaxseed has 5.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 812 times more potassium than olive oil - flaxseed has 813mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than olive oil per 100 grams.
| Olive Oil | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 22.813 G |
| Total | 0.761 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and flaxseeds contain significant amounts of linoleic acid.
| Olive Oil | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 9.762 G | 5.903 G |
| Total | 9.762 G | 5.91 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.
Olive Oil g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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% |
|
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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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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% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or olive oil contain more calories in 100 grams?Both flaxseeds and olive oil are high in calories. Olive oil has 70% more calories than flaxseed - flaxseed has 534 calories in 100g and olive oil has 884 calories.
Does flaxseeds or olive oil contain more calcium?
Flaxseed is a rich source of calcium and it has 254 times more calcium than olive oil - flaxseed has 255mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does flaxseeds or olive oil contain more iron?
Flaxseed is an abundant source of iron and it has 920% more iron than olive oil - flaxseed has 5.7mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does flaxseeds or olive oil contain more potassium?
Flaxseed is a rich source of potassium and it has 812 times more potassium than olive oil - flaxseed has 813mg of potassium in 100 grams and olive oil has 1mg of potassium.