Flaxseed oil vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on differences between flaxseed oil and peanut butter
- Peanut butter is higher than flaxseed oil in manganese, vitamin E, phosphorus, copper, magnesium, zinc, iron, and potassium.
- Peanut butter covers your daily manganese needs 66% more than flaxseed oil.
- The glycemic index of flaxseed oil is lower.
Food varieties used in this article are Oil, flaxseed, contains added sliced flaxseed and Peanut butter, smooth style, without salt.
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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 less SodiumSodium | -64.7% |
| Contains more MagnesiumMagnesium | +1020% |
| Contains more CalciumCalcium | +444.4% |
| Contains more PotassiumPotassium | +1700% |
| Contains more IronIron | +411.8% |
| Contains more CopperCopper | +529.9% |
| Contains more ZincZinc | +709.7% |
| Contains more PhosphorusPhosphorus | +1140.7% |
| Contains more ManganeseManganese | +1080.9% |
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 KVitamin K | +1000% |
| Contains more Vitamin EVitamin E | +1181.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more FatsFats | +92.8% |
| Contains more ProteinProtein | +5902.7% |
| Contains more CarbsCarbs | +5620.5% |
| Contains more WaterWater | +668.8% |
| Contains more OtherOther | +4028.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -12.4% |
| Contains more Poly. FatPolyunsaturated fat | +417.6% |
| Contains more Mono. FatMonounsaturated fat | +25.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 64.876g | 12.535g | 349% |
| Vitamin B3 | 13.112mg | 82% | |
| Fats | 99.01g | 51.36g | 73% |
| Manganese | 0.141mg | 1.665mg | 66% |
| Vitamin E | 0.71mg | 9.1mg | 56% |
| Phosphorus | 27mg | 335mg | 44% |
| Protein | 0.37g | 22.21g | 44% |
| Copper | 0.067mg | 0.422mg | 39% |
| Magnesium | 15mg | 168mg | 36% |
| Vitamin B6 | 0.441mg | 34% | |
| Vitamin B5 | 1.137mg | 23% | |
| Folate | 87µg | 22% | |
| Fiber | 5g | 20% | |
| Zinc | 0.31mg | 2.51mg | 20% |
| Iron | 0.34mg | 1.74mg | 18% |
| Potassium | 31mg | 558mg | 16% |
| Vitamin B2 | 0.192mg | 15% | |
| Calories | 878kcal | 598kcal | 14% |
| Vitamin B1 | 0.15mg | 13% | |
| Monounsaturated fat | 20.634g | 25.941g | 13% |
| Choline | 63mg | 11% | |
| Selenium | 4.1µg | 7% | |
| Carbs | 0.39g | 22.31g | 7% |
| Saturated fat | 9.047g | 10.325g | 6% |
| Calcium | 9mg | 49mg | 4% |
| Vitamin K | 3.3µg | 0.3µg | 3% |
| Starch | 3.56g | 1% | |
| Net carbs | 0.39g | 17.31g | N/A |
| Sugar | 10.49g | N/A | |
| Sodium | 6mg | 17mg | 0% |
| Trans fat | 0.184g | 0.075g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 48.93g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.077g | 0.01g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.034g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 15.679g | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
2%
60%
Minerals Daily Need Coverage Score
9%
84%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Flaxseed oil is lower in Saturated fat (difference - 1.278g)
Which food is lower in glycemic index?
Flaxseed oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Flaxseed oil is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)