Flaxseed Oil vs. Soybean Oil
Nutrition comparison of Flaxseed Oil and Soybean 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
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and soybean oil:
- Both flaxseed oil and soybean oil are high in calories and saturated fat.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and soybean oil are high in calories. is very similar to flaxseed oil for calories - flaxseed oil has 884 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, flaxseed oil is similar to soybean oil for protein, carbs and fat. Flaxseed oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Soybean Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Flaxseed oil and soybean oil contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both flaxseed oil and soybean oil are high in saturated fat. Soybean oil has 70% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both flaxseed oil and soybean oil are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 16 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 18 times more Vitamin K than flaxseed oil - flaxseed oil has 9.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Minerals
calcium
Flaxseed oil and soybean oil contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Soybean oil and flaxseed oil contain similar amounts of iron - soybean oil has 0.02mg 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 soybean oil per 100 grams.
| Flaxseed Oil | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 7.034 G |
| Total | 53.368 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than flaxseed oil per 100 grams.
| Flaxseed Oil | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.131 G | 0.242 G |
| linoleic acid | 14.327 G | 50.299 G |
| Total | 14.458 G | 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .
Flaxseed Oil g
()
|
Daily Values (%) |
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both flaxseed oil and soybean oil are high in calories. is quite similar to flaxseed oil for calories - flaxseed oil has 884 calories in 100g and soybean oil has 884 calories.