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  6. Butter vs. Flax seeds

Butter vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between Butter and Flax seeds

  • Butter has more Vitamin A, however, Flax seeds are higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron.
  • Butter covers your daily Saturated Fat needs 234% more than Flax seeds.
  • Flax seeds have less Cholesterol.

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

Infographic

Butter vs Flax seeds infographic
Infographic link

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.
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -63.3%
Contains more MagnesiumMagnesium +19500%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +3287.5%
Contains more IronIron +28550%
Contains more CopperCopper +7525%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +2575%
Contains more ManganeseManganese +61950%
Contains more SeleniumSelenium +2440%

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.
Butter
Butter
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +648.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +62.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32780%
Contains more Vitamin B2Vitamin B2 +373.5%
Contains more Vitamin B3Vitamin B3 +7233.3%
Contains more Vitamin B5Vitamin B5 +795.5%
Contains more Vitamin B6Vitamin B6 +15666.7%
Contains more FolateFolate +2800%
Contains more CholineCholine +318.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +92.4%
Contains more WaterWater +157.8%
Contains more ProteinProtein +2051.8%
Contains more CarbsCarbs +48033.3%
Contains more OtherOther +9175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
1
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
9% 19% 72%
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 +211.3%
Contains less Sat. FatSaturated Fat -92.7%
Contains more Poly. FatPolyunsaturated fat +854.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Flax seeds
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Butter Flax seeds Opinion
Calories 717kcal 534kcal Butter
Protein 0.85g 18.29g Flax seeds
Fats 81.11g 42.16g Butter
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0.06g 1.58g Flax seeds
Carbs 0.06g 28.88g Flax seeds
Cholesterol 215mg 0mg Flax seeds
Magnesium 2mg 392mg Flax seeds
Calcium 24mg 255mg Flax seeds
Potassium 24mg 813mg Flax seeds
Iron 0.02mg 5.73mg Flax seeds
Sugar 0.06g 1.55g Butter
Fiber 0g 27.3g Flax seeds
Copper 0.016mg 1.22mg Flax seeds
Zinc 0.09mg 4.34mg Flax seeds
Phosphorus 24mg 642mg Flax seeds
Sodium 11mg 30mg Butter
Vitamin A 2499IU 0IU Butter
Vitamin A 684µg 0µg Butter
Vitamin E 2.32mg 0.31mg Butter
Manganese 0.004mg 2.482mg Flax seeds
Selenium 1µg 25.4µg Flax seeds
Vitamin B1 0.005mg 1.644mg Flax seeds
Vitamin B2 0.034mg 0.161mg Flax seeds
Vitamin B3 0.042mg 3.08mg Flax seeds
Vitamin B5 0.11mg 0.985mg Flax seeds
Vitamin B6 0.003mg 0.473mg Flax seeds
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 4.3µg Butter
Folate 3µg 87µg Flax seeds
Choline 18.8mg 78.7mg Flax seeds
Saturated Fat 50.489g 3.663g Flax seeds
Monounsaturated Fat 23.43g 7.527g Butter
Polyunsaturated fat 3.01g 28.73g Flax seeds
Tryptophan 0.012mg 0.297mg Flax seeds
Threonine 0.038mg 0.766mg Flax seeds
Isoleucine 0.051mg 0.896mg Flax seeds
Leucine 0.083mg 1.235mg Flax seeds
Lysine 0.067mg 0.862mg Flax seeds
Methionine 0.021mg 0.37mg Flax seeds
Phenylalanine 0.041mg 0.957mg Flax seeds
Valine 0.057mg 1.072mg Flax seeds
Histidine 0.023mg 0.472mg Flax seeds
Omega-3 - ALA 0.315g Butter
Omega-6 - Eicosadienoic acid 0.007g Flax seeds
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Butter
62%
Flax seeds
Minerals Daily Need Coverage Score
4%
Butter
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 46.826g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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