Linoleic Acid (omega-6) and Linolenic Acid (omega-3) are essential fatty acids (EFAs). Note that heat and light destroys EFAs so you want to make sure to purchase non-heat processed oils packaged in dark containers.
| OIL | Saturated | Mono | Polyunsaturated | phytosterols (mg) |
||
|---|---|---|---|---|---|---|
| palmitic (16:0) |
stearic (18.0) |
oleic (18:1) |
linoleic (18:2) |
linolenic (18:3) |
||
| flaxseed | 5.3 | 4.1 | 20.2 | 12.7 | 53.3 | - |
| walnut | 7.0 | 2.0 | 22.2 | 52.9 | 10.4 | 176 |
| canola | 4.0 | 1.8 | 56.1 | 20.3 | 9.3 | - |
| soybean | 10.3 | 3.8 | 22.8 | 51.0 | 6.8 | 250 |
| grapeseed | 6.7 | 2.7 | 15.8 | 69.6 | 0.0 | 180 |
| olive | 11.0 | 2.2 | 72.5 | 7.9 | 0.6 | 221 |
| corn | 10.9 | 1.8 | 24.2 | 58.0 | 0.7 | 968 |
| safflower (1) | 6.2 | 2.2 | 11.7 | 74.1 | 0.4 | 444 |
| safflower (2) | 4.8 | 1.3 | 75.3 | 14.2 | 0.0 | 444 |
| sunflower (1) | 5.4 | 3.5 | 45.3 | 39.8 | 0.2 | 100 |
| sunflower (2) | 5.9 | 4.5 | 19.5 | 65.7 | 0.0 | 100 |
| sunflower (3) | 3.68 | 4.32 | 82.63 | 3.6 | 0.19 | - |
| peanut | 9.5 | 2.2 | 44.8 | 32.0 | 0.0 | 207 |
| almond | 6.5 | 1.7 | 69.4 | 17.4 | 0.0 | 266 |
| oat | 16.6 | 1.0 | 34.9 | 39.08 | 1.79 | - |
| soybean lethicin | 11.98 | 2.92 | 10.57 | 40.18 | 5.136 | - |
| rice bran | 16.9 | 1.6 | 39.1 | 33.4 | 1.6 | 1190 |
| cod liver oil | 10.6 | 2.8 | 20.65 | 0.94 | 0.94 | - |
| butter | 21.3 | 9.8 | 20.4 | 1.83 | 1.1 | 219 |
| lard | 23.8 | 13.5 | 41.2 | 10.2 | 1.0 | 0 |
100 grams of flax seed contains 34 grams of flax seed oil
To get equal amounts of Linoleic and Linolenic Acids, use 1 part flaxseed oil and one part walnut oil.
Here is where I got most of the data.
To learn more about oils, check out Mining Company Guide to Nutrition's three part series on fats and oils: part 1, part 2, part 3.