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Flax vs Peanut - 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.
Flax Peanut
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
Flax Peanut
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
44
Flax
47
Peanut
Mineral Summary Score
125
Flax
80
Peanut

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
Flax
7
:
1
Peanut
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%
Contains less Sodium -40%
Equal in Copper - 1.144
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%
Contains less 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
3
Peanut
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 +∞%
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%

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
110%
Flax
155%
Peanut
Carbohydrates
29%
Flax
16%
Peanut
Fats
195%
Flax
227%
Peanut

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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 Flax Peanut Opinion
Calories 534 567 Peanut
Protein 18.29 25.8 Peanut
Fats 42.16 49.24 Peanut
Vitamin C 0.6 0 Flax
Carbs 28.88 16.13 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.58 Flax
Calcium 255 92 Flax
Potassium 813 705 Flax
Magnesium 392 168 Flax
Sugars 1.55 4.72 Peanut
Fiber 27.3 8.5 Flax
Copper 1.22 1.144 Flax
Zinc 4.34 3.27 Flax
Starch
Phosphorus 642 376 Flax
Sodium 30 18 Peanut
Vitamin A 0 0
Vitamin E 0.31 8.33 Peanut
Vitamin D 0 0
Vitamin B1 1.644 0.64 Flax
Vitamin B2 0.161 0.135 Flax
Vitamin B3 3.08 12.066 Peanut
Vitamin B5 0.985 1.767 Peanut
Vitamin B6 0.473 0.348 Flax
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 3.663 6.279 Flax
Monounsaturated Fat 7.527 24.426 Peanut
Polyunsaturated fat 28.73 15.558 Flax
Tryptophan 0.297 0.25 Flax
Threonine 0.766 0.883 Peanut
Isoleucine 0.896 0.907 Peanut
Leucine 1.235 1.672 Peanut
Lysine 0.862 0.926 Peanut
Methionine 0.37 0.317 Flax
Phenylalanine 0.957 1.377 Peanut
Valine 1.072 1.082 Peanut
Histidine 0.472 0.652 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.