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Peanut vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 18)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 3.17g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.616g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
47
Peanut
44
Flax
Mineral Summary Score
80
Peanut
125
Flax

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
1
:
7
Flax
Contains less Sodium -40%
Contains more Iron +25.1%
Contains more Calcium +177.2%
Contains more Potassium +15.3%
Contains more Magnesium +133.3%
Contains more Zinc +32.7%
Contains more Phosphorus +70.7%
Equal in Copper - 1.22
Contains less Sodium -40%
Contains more Iron +25.1%
Contains more Calcium +177.2%
Contains more Potassium +15.3%
Contains more Magnesium +133.3%
Contains more Zinc +32.7%
Contains more Phosphorus +70.7%
Equal in Copper - 1.22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
3
:
5
Flax
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
155%
Peanut
110%
Flax
Carbohydrates
16%
Peanut
29%
Flax
Fats
227%
Peanut
195%
Flax

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Flax Opinion
Calories 567 534 Peanut
Protein 25.8 18.29 Peanut
Fats 49.24 42.16 Peanut
Vitamin C 0 0.6 Flax
Carbs 16.13 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 5.73 Flax
Calcium 92 255 Flax
Potassium 705 813 Flax
Magnesium 168 392 Flax
Sugars 4.72 1.55 Peanut
Fiber 8.5 27.3 Flax
Copper 1.144 1.22 Flax
Zinc 3.27 4.34 Flax
Starch
Phosphorus 376 642 Flax
Sodium 18 30 Peanut
Vitamin A 0 0
Vitamin E 8.33 0.31 Peanut
Vitamin D 0 0
Vitamin B1 0.64 1.644 Flax
Vitamin B2 0.135 0.161 Flax
Vitamin B3 12.066 3.08 Peanut
Vitamin B5 1.767 0.985 Peanut
Vitamin B6 0.348 0.473 Flax
Vitamin B12 0 0
Vitamin K 0 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 6.279 3.663 Flax
Monounsaturated Fat 24.426 7.527 Peanut
Polyunsaturated fat 15.558 28.73 Flax
Tryptophan 0.25 0.297 Flax
Threonine 0.883 0.766 Peanut
Isoleucine 0.907 0.896 Peanut
Leucine 1.672 1.235 Peanut
Lysine 0.926 0.862 Peanut
Methionine 0.317 0.37 Flax
Phenylalanine 1.377 0.957 Peanut
Valine 1.082 1.072 Peanut
Histidine 0.652 0.472 Peanut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.