Flaxseed Oil Vs. Sunflower Oil

Flaxseed and sunflower oil both contain 120 calories and 13.6 g of fat in 1 tbsp. However, the oils differ considerably in their fatty acid and vitamin content. Although both oils are vegetable oils, they are not used the same and thus, one cannot replace the other. Use sunflower oil for cooking and flaxseed oil as a supplement.

Fats

Flaxseed and sunflower oil differ in their unsaturated fatty acid profile. Flaxseed oil contains more polyunsaturated fats, such as omega-3 and omega-6, while sunflower oil contains more monounsaturated fatty acids. All the polyunsaturated fats in sunflower oil are omega-6 fatty acids and it does not contain any omega-3 fatty acids. Both oils are low in unhealthy saturated fatty acids. Flaxseed oil contains 9 percent of saturated, 20 percent of monounsaturated and 66 percent of polyunsaturated fatty acids, according to the U.S. Department of Agriculture. While the same fatty acid contents in sunflower oil are 9 percent, 57 percent and 29 percent.

Vitamins

Sunflower oil is a better source of vitamin E. About 1 tbsp. of sunflower oil has 5.6 mg of vitamin E, while flaxseed oil only has 2.4 mg. Vitamin E is a fat-soluble vitamin and an antioxidant that has several essential functions in your body. Vitamin E helps protect your cells and fats from damage caused by free radicals. Free radicals can contribute to increased risk of heart disease and cancer. Vitamin E also plays a role in regulating cellular signaling pathways and gene expression.

Cholesterol

Both flaxseed and sunflower oil contain unsaturated fatty acids that help raise the "good" high-density lipoprotein -- HDL -- cholesterol and lower the "bad" low-density lipoprotein -- LDL -- cholesterol in your blood. High levels of LDL can lead to plaque buildup and increase your risk of cardiovascular disease. HDL helps remove LDL from your blood and reduce your risk of cardiovascular disease, according to the Mayo Clinic.

Omega 3

Flaxseed oil contains both omega-3 and omega-6 fatty acids, while sunflower oil only contains omega-6 fatty acids. Omega-3 fatty acids can reduce inflammation, while omega-6 can contribute to inflammation. Thus, it is recommended you consume two to four times more omega-3 fatty acids than omega-6. However, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids. Thus, flaxseed oil is an ideal supplement for increasing your daily omega-3 intake, while sunflower oil is not.

Uses

Flaxseed oil is not a cooking oil but rather a dietary supplement like fish oil. It is found in a liquid and a capsule form and can be used to provide essential omega-3 fatty acids to your diet. Sunflower oil is a typical vegetable cooking oil. It is odorless and nearly flavorless oil that can be used for cooking, in salad dressings and as shortening.