Flax vs. Peanut butter — In-Depth Nutrition Comparison
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How are Flax and Peanut butter different?
- Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Iron, Phosphorus, Selenium, and Manganese, while Peanut butter is higher in Vitamin B3, and Vitamin E .
- Flax covers your daily need of Vitamin B1 125% more than Peanut butter.
- Flax contains 6 times more Selenium than Peanut butter. Flax contains 25.4µg of Selenium, while Peanut butter contains 4.1µg.
Seeds, flaxseed and Peanut butter, smooth style, without salt types were used in this article.
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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
+420.4%
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Iron
+229.3%
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Magnesium
+133.3%
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Phosphorus
+91.6%
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Potassium
+45.7%
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Zinc
+72.9%
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Copper
+189.1%
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Manganese
+49.1%
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Selenium
+519.5%
Contains
less
Sodium
-43.3%
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Calcium
+420.4%
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Iron
+229.3%
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Magnesium
+133.3%
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Phosphorus
+91.6%
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Potassium
+45.7%
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Zinc
+72.9%
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Copper
+189.1%
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Manganese
+49.1%
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Selenium
+519.5%
Contains
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Sodium
-43.3%
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
+996%
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Vitamin K
+1333.3%
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Vitamin E
+2835.5%
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Vitamin B2
+19.3%
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Vitamin B3
+325.7%
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Vitamin B5
+15.4%
Equal in Vitamin B6 - 0.441
Equal in Folate - 87
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Vitamin C
+∞%
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Vitamin B1
+996%
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Vitamin K
+1333.3%
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Vitamin E
+2835.5%
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Vitamin B2
+19.3%
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Vitamin B3
+325.7%
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Vitamin B5
+15.4%
Equal in Vitamin B6 - 0.441
Equal in Folate - 87
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+29.4%
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Water
+465.9%
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Other
+28.4%
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Protein
+21.4%
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Fats
+21.8%
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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Carbs
+29.4%
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Water
+465.9%
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Other
+28.4%
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Protein
+21.4%
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Fats
+21.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-64.5%
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Polyunsaturated fat
+129.2%
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Monounsaturated Fat
+244.6%
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
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Saturated Fat
-64.5%
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Polyunsaturated fat
+129.2%
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Monounsaturated Fat
+244.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+207.7%
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Starch
+∞%
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Sucrose
+791.3%
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Fructose
+∞%
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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Glucose
+207.7%
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Starch
+∞%
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Sucrose
+791.3%
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Fructose
+∞%
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 | 17.31g |
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| Protein | 18.29g | 22.21g |
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| Fats | 42.16g | 51.36g |
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| Carbs | 28.88g | 22.31g |
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| Calories | 534kcal | 598kcal |
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| Starch | 3.56g |
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| Fructose | 0g | 0.12g |
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| Sugar | 1.55g | 10.49g |
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| Fiber | 27.3g | 5g |
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| Calcium | 255mg | 49mg |
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| Iron | 5.73mg | 1.74mg |
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| Magnesium | 392mg | 168mg |
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| Phosphorus | 642mg | 335mg |
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| Potassium | 813mg | 558mg |
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| Sodium | 30mg | 17mg |
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| Zinc | 4.34mg | 2.51mg |
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| Copper | 1.22mg | 0.422mg |
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| Manganese | 2.482mg | 1.665mg |
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| Selenium | 25.4µg | 4.1µg |
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| Vitamin E | 0.31mg | 9.1mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.15mg |
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| Vitamin B2 | 0.161mg | 0.192mg |
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| Vitamin B3 | 3.08mg | 13.112mg |
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| Vitamin B5 | 0.985mg | 1.137mg |
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| Vitamin B6 | 0.473mg | 0.441mg |
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| Folate | 87µg | 87µg | |
| Vitamin K | 4.3µg | 0.3µg |
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| Tryptophan | 0.297mg | 0.231mg |
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| Threonine | 0.766mg | 0.525mg |
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| Isoleucine | 0.896mg | 0.616mg |
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| Leucine | 1.235mg | 1.546mg |
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| Lysine | 0.862mg | 0.681mg |
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| Methionine | 0.37mg | 0.265mg |
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| Phenylalanine | 0.957mg | 1.202mg |
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| Valine | 1.072mg | 0.782mg |
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| Histidine | 0.472mg | 0.557mg |
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| Trans Fat | 0.075g |
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| Saturated Fat | 3.663g | 10.325g |
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| Monounsaturated Fat | 7.527g | 25.941g |
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| Polyunsaturated fat | 28.73g | 12.535g |
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| Omega-6 - Eicosadienoic acid | 0.007g | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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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%
62%
Minerals Daily Need Coverage Score
191%
84%
Comparison summary
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 6.662g)
Which food is richer in minerals?
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 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.