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Butter vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Butter and Flax

  • Butter has less Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Vitamin A, and Iron.
  • Butter covers your daily Saturated Fat needs 234% more than Flax.
  • Flax has less Saturated Fat.

Food varieties used in this article are Butter, without salt and Seeds, flaxseed.

Infographic

Butter vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Butter
1
:
7
Flax
Contains less Sodium -63.3%
Contains more Iron +28550%
Contains more Calcium +962.5%
Contains more Potassium +3287.5%
Contains more Magnesium +19500%
Contains more Copper +7525%
Contains more Zinc +4722.2%
Contains more Phosphorus +2575%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 8% 3% 2% 6% 3% 11% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -63.3%
Contains more Iron +28550%
Contains more Calcium +962.5%
Contains more Potassium +3287.5%
Contains more Magnesium +19500%
Contains more Copper +7525%
Contains more Zinc +4722.2%
Contains more Phosphorus +2575%

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
Butter
4
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +648.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32780%
Contains more Vitamin B2 +373.5%
Contains more Vitamin B3 +7233.3%
Contains more Vitamin B5 +795.5%
Contains more Vitamin B6 +15666.7%
Contains more Folate +2800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 150% 47% 0% 2% 8% 1% 7% 1% 22% 18% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin E +648.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32780%
Contains more Vitamin B2 +373.5%
Contains more Vitamin B3 +7233.3%
Contains more Vitamin B5 +795.5%
Contains more Vitamin B6 +15666.7%
Contains more Folate +2800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Butter Flax
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Butter Flax Opinion
Calories 717kcal 534kcal Butter
Protein 0.85g 18.29g Flax
Fats 81.11g 42.16g Butter
Vitamin C 0mg 0.6mg Flax
Net carbs 0.06g 1.58g Flax
Carbs 0.06g 28.88g Flax
Cholesterol 215mg 0mg Flax
Vitamin D 0IU 0IU
Iron 0.02mg 5.73mg Flax
Calcium 24mg 255mg Flax
Potassium 24mg 813mg Flax
Magnesium 2mg 392mg Flax
Sugar 0.06g 1.55g Butter
Fiber 0g 27.3g Flax
Copper 0.016mg 1.22mg Flax
Zinc 0.09mg 4.34mg Flax
Starch g g
Phosphorus 24mg 642mg Flax
Sodium 11mg 30mg Butter
Vitamin A 2499IU 0IU Butter
Vitamin E 2.32mg 0.31mg Butter
Vitamin D 0µg 0µg
Vitamin B1 0.005mg 1.644mg Flax
Vitamin B2 0.034mg 0.161mg Flax
Vitamin B3 0.042mg 3.08mg Flax
Vitamin B5 0.11mg 0.985mg Flax
Vitamin B6 0.003mg 0.473mg Flax
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 4.3µg Butter
Folate 3µg 87µg Flax
Trans Fat g g
Saturated Fat 50.489g 3.663g Flax
Monounsaturated Fat 23.43g 7.527g Butter
Polyunsaturated fat 3.01g 28.73g Flax
Tryptophan 0.012mg 0.297mg Flax
Threonine 0.038mg 0.766mg Flax
Isoleucine 0.051mg 0.896mg Flax
Leucine 0.083mg 1.235mg Flax
Lysine 0.067mg 0.862mg Flax
Methionine 0.021mg 0.37mg Flax
Phenylalanine 0.041mg 0.957mg Flax
Valine 0.057mg 1.072mg Flax
Histidine 0.023mg 0.472mg Flax
Fructose g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Butter
63
Flax
Mineral Summary Score
4
Butter
181
Flax

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 food.
Protein
5%
Butter
110%
Flax
Carbohydrates
0%
Butter
29%
Flax
Fats
374%
Butter
195%
Flax

Comparison summary

Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 46.826g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1.4)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.