Flaxseed Oil vs. Russet Potato
Nutrition comparison of Flaxseed Oil and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and russet potato:
- Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed oil is high in calories and russet potato has 91% less calories than flaxseed oil - flaxseed oil has 884 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Russet Potato | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than flaxseed oil - russet potato has 1.3g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Russet potato and flaxseed oil contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Russet potato has 18 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and russet potato has 100% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
trans fat
Both flaxseed oil and russet potato are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than flaxseed oil - russet potato has 5.7mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Russet potato and flaxseed oil contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and russet potato contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Flaxseed oil and russet potato contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Russet Potato | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | ~ | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | ~ | 14 UG |
Minerals
calcium
Russet potato has 12 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has more iron than flaxseed oil - russet potato has 0.86mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Russet potato is an excellent source of potassium and it has more potassium than flaxseed oil - russet potato has 417mg 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 russet potato per 100 grams.
| Flaxseed Oil | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.01 G |
| Total | 53.368 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than russet potato per 100 grams.
| Flaxseed Oil | Russet Potato | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 0.032 G |
| Total | 14.342 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Flaxseed Oil g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Flaxseed oil is high in calories and russet potato has 90% less calories than flaxseed oil - flaxseed oil has 884 calories in 100g and russet potato has 79 calories.
Does russet potato or flaxseed oil have more carbohydrates?
By weight, flaxseed oil has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and flaxseed oil has no carbs..
Does russet potato or flaxseed oil contain more potassium?
Russet potato is a rich source of potassium and it has more potassium than flaxseed oil - russet potato has 417mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.