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

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

Infographic

Butter vs Flax 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
1
:
9
Flax
Contains less Sodium -63.3%
Contains more Calcium +962.5%
Contains more Iron +28550%
Contains more Magnesium +19500%
Contains more Phosphorus +2575%
Contains more Potassium +3287.5%
Contains more Zinc +4722.2%
Contains more Copper +7525%
Contains more Manganese +61950%
Contains more Selenium +2440%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -63.3%
Contains more Calcium +962.5%
Contains more Iron +28550%
Contains more Magnesium +19500%
Contains more Phosphorus +2575%
Contains more Potassium +3287.5%
Contains more Zinc +4722.2%
Contains more Copper +7525%
Contains more Manganese +61950%
Contains more Selenium +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
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
2
:
3
Flax
Contains more Fats +92.4%
Contains more Water +157.8%
Contains more Protein +2051.8%
Contains more Carbs +48033.3%
Contains more Other +9175%
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 Fats +92.4%
Contains more Water +157.8%
Contains more Protein +2051.8%
Contains more Carbs +48033.3%
Contains more Other +9175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
1
:
2
Flax
Contains more Monounsaturated Fat +211.3%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +854.5%
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +211.3%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated 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
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
Net carbs 0.06g 1.58g Flax
Protein 0.85g 18.29g Flax
Fats 81.11g 42.16g Butter
Carbs 0.06g 28.88g Flax
Calories 717kcal 534kcal Butter
Sugar 0.06g 1.55g Butter
Fiber 0g 27.3g Flax
Calcium 24mg 255mg Flax
Iron 0.02mg 5.73mg Flax
Magnesium 2mg 392mg Flax
Phosphorus 24mg 642mg Flax
Potassium 24mg 813mg Flax
Sodium 11mg 30mg Butter
Zinc 0.09mg 4.34mg Flax
Copper 0.016mg 1.22mg Flax
Manganese 0.004mg 2.482mg Flax
Selenium 1µg 25.4µg Flax
Vitamin A 2499IU 0IU Butter
Vitamin A RAE 684µg 0µg Butter
Vitamin E 2.32mg 0.31mg Butter
Vitamin C 0mg 0.6mg Flax
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
Folate 3µg 87µg Flax
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 4.3µg Butter
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
Cholesterol 215mg 0mg Flax
Saturated Fat 50.489g 3.663g Flax
Monounsaturated Fat 23.43g 7.527g Butter
Polyunsaturated fat 3.01g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Butter
63%
Flax
Minerals Daily Need Coverage Score
4%
Butter
191%
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

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 - 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.