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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.

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% 228% 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

All nutrients comparison - raw data values

Nutrient Butter Flax seeds DV% diff.
Saturated fat 50.489g 3.663g 213%
Polyunsaturated fat 3.01g 28.73g 171%
Vitamin B1 0.005mg 1.644mg 137%
Copper 0.016mg 1.22mg 134%
Fiber 0g 27.3g 109%
Manganese 0.004mg 2.482mg 108%
Magnesium 2mg 392mg 93%
Phosphorus 24mg 642mg 88%
Vitamin A 684µg 0µg 76%
Cholesterol 215mg 0mg 72%
Iron 0.02mg 5.73mg 71%
Fats 81.11g 42.16g 60%
Selenium 1µg 25.4µg 44%
Monounsaturated fat 23.43g 7.527g 40%
Zinc 0.09mg 4.34mg 39%
Vitamin B6 0.003mg 0.473mg 36%
Protein 0.85g 18.29g 35%
Potassium 24mg 813mg 23%
Calcium 24mg 255mg 23%
Folate 3µg 87µg 21%
Vitamin B3 0.042mg 3.08mg 19%
Vitamin B5 0.11mg 0.985mg 18%
Vitamin E 2.32mg 0.31mg 13%
Choline 18.8mg 78.7mg 11%
Carbs 0.06g 28.88g 10%
Vitamin B2 0.034mg 0.161mg 10%
Calories 717kcal 534kcal 9%
Vitamin B12 0.17µg 0µg 7%
Vitamin K 7µg 4.3µg 2%
Sodium 11mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0.06g 1.58g N/A
Sugar 0.06g 1.55g N/A
Tryptophan 0.012mg 0.297mg 0%
Threonine 0.038mg 0.766mg 0%
Isoleucine 0.051mg 0.896mg 0%
Leucine 0.083mg 1.235mg 0%
Lysine 0.067mg 0.862mg 0%
Methionine 0.021mg 0.37mg 0%
Phenylalanine 0.041mg 0.957mg 0%
Valine 0.057mg 1.072mg 0%
Histidine 0.023mg 0.472mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 2.166g N/A

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%

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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.