Canola Oil vs. Flaxseeds
Nutrition comparison of Canola Oil and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and flaxseeds:
- Both flaxseeds and canola oil are high in calories.
- Canola oil has signficantly less carbohydrates than flaxseed.
- Canola oil is an excellent source of Vitamin E.
- 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.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and canola oil are high in calories. Canola oil has 66% more calories than flaxseed - flaxseed has 534 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Canola 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:
| Canola Oil | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than canola oil - flaxseed has 27.3g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has more protein than canola oil - flaxseed has 18.3g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and flaxseed has 44% less saturated fat than canola oil - flaxseed has 3.7g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and flaxseeds are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and canola oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 69 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Flaxseeds and canola oil contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola 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 more calcium than canola oil - flaxseed has 255mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Flaxseed is an excellent source of iron and it has more iron than canola oil - flaxseed has 5.7mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Flaxseed is an excellent source of potassium and it has more potassium than canola oil - flaxseed has 813mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than canola oil per 100 grams.
| Canola Oil | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 22.813 G |
| Total | 2.597 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than flaxseed per 100 grams.
| Canola Oil | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 14.501 G | 5.903 G |
| Total | 14.501 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Flaxseeds (Seeds, flaxseed) .
Canola 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 flaxseeds or canola oil contain more calories in 100 grams?Both flaxseeds and canola oil are high in calories. Canola oil has 70% more calories than flaxseed - flaxseed has 534 calories in 100g and canola oil has 884 calories.
Does flaxseeds or canola oil contain more calcium?
Flaxseed is a rich source of calcium and it has more calcium than canola oil - flaxseed has 255mg of calcium in 100 grams and canola oil does not contain significant amounts.
Does flaxseeds or canola oil contain more iron?
Flaxseed is an abundant source of iron and it has more iron than canola oil - flaxseed has 5.7mg of iron in 100 grams and canola oil does not contain significant amounts.
Does flaxseeds or canola oil contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than canola oil - flaxseed has 813mg of potassium in 100 grams and canola oil does not contain significant amounts.