Flaxseed Oil vs. Flaxseeds
Nutrition comparison of Flaxseed Oil and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and flaxseeds:
- Both flaxseed oil and flaxseeds 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.
- Flaxseed oil has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and flaxseeds are high in calories. Flaxseed oil has 66% more calories than flaxseed - flaxseed oil has 884 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Flaxseed 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:
| Flaxseed Oil | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - flaxseed has 27.3g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has 165 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and flaxseed has 59% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
trans fat
Both flaxseed oil and flaxseeds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and flaxseed oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and flaxseeds contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Flaxseed oil and flaxseeds contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed 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 flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has more iron than flaxseed oil - flaxseed has 5.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Flaxseed is an excellent source of potassium and it has more potassium than flaxseed oil - flaxseed has 813mg 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 flaxseed per 100 grams.
| Flaxseed Oil | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 22.813 G |
| Total | 53.368 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than flaxseed per 100 grams.
| Flaxseed Oil | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.031 G | 0.007 G |
| linoleic acid | 14.327 G | 5.903 G |
| Total | 14.358 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.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Flaxseeds (Seeds, flaxseed) .
Flaxseed Oil g
()
|
Daily Values (%) |
Flaxseeds 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 flaxseeds contain more calories in 100 grams?Both flaxseed oil and flaxseeds are high in calories. Flaxseed oil has 70% more calories than flaxseed - flaxseed oil has 884 calories in 100g and flaxseed has 534 calories.
Does flaxseed oil or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 254 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does flaxseeds or flaxseed oil contain more iron?
Flaxseed is an abundant source of iron and it has more iron than flaxseed oil - flaxseed has 5.7mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does flaxseeds or flaxseed oil contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than flaxseed oil - flaxseed has 813mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.