Flaxseed Oil vs. Olive Oil

Nutrition comparison of Flaxseed Oil and Olive 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 olive oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flaxseed oil and olive oil:

  • Both flaxseed oil and olive oil are high in calories and saturated fat.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of flaxseed oil and olive 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseed Oil src
Image of Olive Oil src

Here's an infographic summarizing the nutritional differences between flaxseed oil and olive oil. marks particularly rich nutrients.


Calories and Carbs

calories

Both flaxseed oil and olive oil are high in calories. is very similar to flaxseed oil for calories - flaxseed oil has 884 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, flaxseed oil is similar to olive oil for protein, carbs and fat. Flaxseed oil has a macronutrient ratio of 0:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseed Oil Olive Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

Protein

protein

Flaxseed oil and olive oil contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Both flaxseed oil and olive oil are high in saturated fat. Olive oil has 54% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

trans fat

Both flaxseed oil and olive oil are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and olive oil does not contain significant amounts.

Vitamins

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 29 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has 547% more Vitamin K than flaxseed oil - flaxseed oil has 9.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

Minerals

calcium

Flaxseed oil and olive oil contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Olive oil has more iron than flaxseed oil - olive oil has 0.56mg of iron per 100 grams and flaxseed oil does not contain significant amounts.

potassium

Olive oil and flaxseed oil contain similar amounts of potassium - olive oil has 1mg 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 olive oil per 100 grams.

Flaxseed Oil Olive Oil
alpha linoleic acid 53.368 G 0.761 G
Total 53.368 G 0.761 G

omega 6s

Comparing omega-6 fatty acids, both flaxseed oil and olive oil contain significant amounts of linoleic acid.

Flaxseed Oil Olive Oil
other omega 6 0.131 G 0.414 G
linoleic acid 14.327 G 9.762 G
Total 14.458 G 10.176 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 Olive Oil (Oil, olive, salad or cooking) .

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G Starch G
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FAQ

Does flaxseed oil or olive oil contain more calories in 100 grams?
Both flaxseed oil and olive oil are high in calories. is quite similar to flaxseed oil for calories - flaxseed oil has 884 calories in 100g and olive oil has 884 calories.