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Flax vs Peanut butter - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 6.662g)
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 butter
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 butter
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
41
Peanut butter
Mineral Summary Score
125
Flax
54
Peanut butter

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
:
Contains more Iron +229.3%
Contains more Calcium +420.4%
Contains more Potassium +45.7%
Contains more Magnesium +133.3%
Contains more Copper +189.1%
Contains more Zinc +72.9%
Contains more Phosphorus +91.6%
Contains less Sodium -43.3%
Contains more Iron +229.3%
Contains more Calcium +420.4%
Contains more Potassium +45.7%
Contains more Magnesium +133.3%
Contains more Copper +189.1%
Contains more Zinc +72.9%
Contains more Phosphorus +91.6%
Contains less 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B6 - 0.441
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B6 - 0.441

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
133%
Peanut butter
Carbohydrates
29%
Flax
22%
Peanut butter
Fats
195%
Flax
237%
Peanut butter

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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 butter Opinion
Calories 534 598 Peanut butter
Protein 18.29 22.21 Peanut butter
Fats 42.16 51.36 Peanut butter
Vitamin C 0.6 0 Flax
Carbs 28.88 22.31 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.74 Flax
Calcium 255 49 Flax
Potassium 813 558 Flax
Magnesium 392 168 Flax
Sugars 1.55 10.49 Peanut butter
Fiber 27.3 5 Flax
Copper 1.22 0.422 Flax
Zinc 4.34 2.51 Flax
Starch 3.56 Peanut butter
Phosphorus 642 335 Flax
Sodium 30 17 Peanut butter
Vitamin A 0 0
Vitamin E 0.31 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 1.644 0.15 Flax
Vitamin B2 0.161 0.192 Peanut butter
Vitamin B3 3.08 13.112 Peanut butter
Vitamin B5 0.985 1.137 Peanut butter
Vitamin B6 0.473 0.441 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.3 Flax
Folic acid (B9) 0 0
Trans Fat 0.075 Flax
Saturated Fat 3.663 10.325 Flax
Monounsaturated Fat 7.527 25.941 Peanut butter
Polyunsaturated fat 28.73 12.535 Flax
Tryptophan 0.297 0.231 Flax
Threonine 0.766 0.525 Flax
Isoleucine 0.896 0.616 Flax
Leucine 1.235 1.546 Peanut butter
Lysine 0.862 0.681 Flax
Methionine 0.37 0.265 Flax
Phenylalanine 0.957 1.202 Peanut butter
Valine 1.072 0.782 Flax
Histidine 0.472 0.557 Peanut butter
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.