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.
Detailed nutritional comparison of coconut oil and flaxseed oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Oil src
Image of Flaxseed Oil src

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.