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Flaxseed oil vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Flaxseed oil vs Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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.
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% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin EVitamin E +1181.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Peanut butter 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
22% 51% 22% 3%
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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
21% 53% 26%
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%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.