Almond butter vs. Flax seeds — In-Depth Nutrition Comparison
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A recap on differences between almond butter and flax seeds
- Almond butter has more vitamin E and vitamin B2; however, flax seeds are higher in vitamin B1, fiber, selenium, copper, vitamin B6, iron, magnesium, and phosphorus.
- Almond butter covers your daily vitamin E needs 159% more than flax seeds.
- Flax seeds contain 6 times less vitamin B2 than almond butter. Almond butter contains 0.939mg of vitamin B2, while flax seeds contain 0.161mg.
Food varieties used in this article are Nuts, almond butter, plain, without salt added and Seeds, flaxseed.
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 more CalciumCalcium | +36.1% |
| Contains less SodiumSodium | -76.7% |
| Contains more MagnesiumMagnesium | +40.5% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +30.6% |
| Contains more ZincZinc | +31.9% |
| Contains more PhosphorusPhosphorus | +26.4% |
| Contains more ManganeseManganese | +16.5% |
| Contains more SeleniumSelenium | +958.3% |
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.
| Contains more Vitamin EVitamin E | +7709.7% |
| Contains more Vitamin B2Vitamin B2 | +483.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3909.8% |
| Contains more Vitamin B5Vitamin B5 | +209.7% |
| Contains more Vitamin B6Vitamin B6 | +359.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +64.2% |
| Contains more CholineCholine | +51.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.31mg | 159% |
| Vitamin B1 | 0.041mg | 1.644mg | 134% |
| Polyunsaturated fat | 13.613g | 28.73g | 101% |
| Fiber | 10.3g | 27.3g | 68% |
| Monounsaturated fat | 32.445g | 7.527g | 62% |
| Vitamin B2 | 0.939mg | 0.161mg | 60% |
| Selenium | 2.4µg | 25.4µg | 42% |
| Copper | 0.934mg | 1.22mg | 32% |
| Vitamin B6 | 0.103mg | 0.473mg | 28% |
| Iron | 3.49mg | 5.73mg | 28% |
| Magnesium | 279mg | 392mg | 27% |
| Fats | 55.5g | 42.16g | 21% |
| Phosphorus | 508mg | 642mg | 19% |
| Manganese | 2.131mg | 2.482mg | 15% |
| Vitamin B5 | 0.318mg | 0.985mg | 13% |
| Zinc | 3.29mg | 4.34mg | 10% |
| Calcium | 347mg | 255mg | 9% |
| Folate | 53µg | 87µg | 9% |
| Protein | 20.96g | 18.29g | 5% |
| Choline | 52.1mg | 78.7mg | 5% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Calories | 614kcal | 534kcal | 4% |
| Carbs | 18.82g | 28.88g | 3% |
| Potassium | 748mg | 813mg | 2% |
| Saturated fat | 4.152g | 3.663g | 2% |
| Sodium | 7mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 8.52g | 1.58g | N/A |
| Sugar | 4.43g | 1.55g | N/A |
| Starch | 0.08g | 0% | |
| Vitamin B3 | 3.155mg | 3.08mg | 0% |
| Tryptophan | 0.159mg | 0.297mg | 0% |
| Threonine | 0.555mg | 0.766mg | 0% |
| Isoleucine | 0.813mg | 0.896mg | 0% |
| Leucine | 1.483mg | 1.235mg | 0% |
| Lysine | 0.612mg | 0.862mg | 0% |
| Methionine | 0.122mg | 0.37mg | 0% |
| Phenylalanine | 1.149mg | 0.957mg | 0% |
| Valine | 0.937mg | 1.072mg | 0% |
| Histidine | 0.55mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +14.6% |
| Contains more FatsFats | +31.6% |
| Contains more CarbsCarbs | +53.5% |
| Contains more WaterWater | +324.4% |
| Contains more OtherOther | +20.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +331% |
| Contains less Sat. FatSaturated fat | -11.8% |
| Contains more Poly. FatPolyunsaturated fat | +111% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +277.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +1900% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
