Flax vs. Peanut — In-Depth Nutrition Comparison
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What are the differences between Flax and Peanut?
- Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Manganese, and Calcium, yet Peanut is higher in Vitamin B3, Vitamin E , and Folate.
- Flax's daily need coverage for Vitamin B1 is 84% more.
- Flax has 4 times more Selenium than Peanut. While Flax has 25.4µg of Selenium, Peanut has only 7.2µg.
We used Seeds, flaxseed and Peanuts, all types, raw types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+177.2%
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Iron
+25.1%
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Magnesium
+133.3%
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Phosphorus
+70.7%
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Potassium
+15.3%
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Zinc
+32.7%
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Manganese
+28.3%
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Selenium
+252.8%
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Sodium
-40%
Equal in Copper - 1.144
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Calcium
+177.2%
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Iron
+25.1%
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Magnesium
+133.3%
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Phosphorus
+70.7%
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Potassium
+15.3%
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Zinc
+32.7%
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Manganese
+28.3%
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Selenium
+252.8%
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Sodium
-40%
Equal in Copper - 1.144
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin C
+∞%
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Vitamin B1
+156.9%
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Vitamin B2
+19.3%
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Vitamin B6
+35.9%
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Vitamin K
+∞%
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Vitamin E
+2587.1%
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Vitamin B3
+291.8%
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Vitamin B5
+79.4%
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Folate
+175.9%
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Vitamin C
+∞%
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Vitamin B1
+156.9%
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Vitamin B2
+19.3%
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Vitamin B6
+35.9%
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Vitamin K
+∞%
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Vitamin E
+2587.1%
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Vitamin B3
+291.8%
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Vitamin B5
+79.4%
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Folate
+175.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+79%
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Other
+59.2%
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Protein
+41.1%
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Fats
+16.8%
Equal in Water - 6.5
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Carbs
+79%
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Other
+59.2%
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Protein
+41.1%
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Fats
+16.8%
Equal in Water - 6.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-41.7%
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Polyunsaturated fat
+84.7%
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Monounsaturated Fat
+224.5%
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Saturated Fat
-41.7%
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Polyunsaturated fat
+84.7%
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Monounsaturated Fat
+224.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 7.63g |
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| Protein | 18.29g | 25.8g |
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| Fats | 42.16g | 49.24g |
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| Carbs | 28.88g | 16.13g |
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| Calories | 534kcal | 567kcal |
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| Sugar | 1.55g | 4.72g |
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| Fiber | 27.3g | 8.5g |
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| Calcium | 255mg | 92mg |
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| Iron | 5.73mg | 4.58mg |
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| Magnesium | 392mg | 168mg |
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| Phosphorus | 642mg | 376mg |
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| Potassium | 813mg | 705mg |
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| Sodium | 30mg | 18mg |
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| Zinc | 4.34mg | 3.27mg |
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| Copper | 1.22mg | 1.144mg |
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| Manganese | 2.482mg | 1.934mg |
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| Selenium | 25.4µg | 7.2µg |
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| Vitamin E | 0.31mg | 8.33mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.64mg |
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| Vitamin B2 | 0.161mg | 0.135mg |
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| Vitamin B3 | 3.08mg | 12.066mg |
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| Vitamin B5 | 0.985mg | 1.767mg |
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| Vitamin B6 | 0.473mg | 0.348mg |
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| Folate | 87µg | 240µg |
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| Vitamin K | 4.3µg | 0µg |
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| Tryptophan | 0.297mg | 0.25mg |
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| Threonine | 0.766mg | 0.883mg |
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| Isoleucine | 0.896mg | 0.907mg |
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| Leucine | 1.235mg | 1.672mg |
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| Lysine | 0.862mg | 0.926mg |
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| Methionine | 0.37mg | 0.317mg |
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| Phenylalanine | 0.957mg | 1.377mg |
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| Valine | 1.072mg | 1.082mg |
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| Histidine | 0.472mg | 0.652mg |
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| Saturated Fat | 3.663g | 6.279g |
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| Monounsaturated Fat | 7.527g | 24.426g |
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| Polyunsaturated fat | 28.73g | 15.558g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
79%
Minerals Daily Need Coverage Score
191%
131%
Comparison summary
Which food contains less Sodium?
Peanut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 3.17g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 2.616g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.