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Peanut vs Flax - In-Depth Nutrition Comparison

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What are the differences between Peanut and Flax?

  • Peanut is higher in Vitamin B3, Vitamin E , and Folate, yet Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Manganese, and Calcium.
  • Flax's daily need coverage for Vitamin B1 is 84% more.
  • Peanut has 27 times more Vitamin E than Flax. While Peanut has 8.33mg of Vitamin E , Flax has only 0.31mg.

We used Peanuts, all types, raw and Seeds, flaxseed types in this article.

Infographic

Peanut vs Flax infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
1
:
7
Flax
Contains less Sodium -40%
Contains more Iron +25.1%
Contains more Calcium +177.2%
Contains more Potassium +15.3%
Contains more Magnesium +133.3%
Contains more Zinc +32.7%
Contains more Phosphorus +70.7%
Equal in Copper - 1.22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -40%
Contains more Iron +25.1%
Contains more Calcium +177.2%
Contains more Potassium +15.3%
Contains more Magnesium +133.3%
Contains more Zinc +32.7%
Contains more Phosphorus +70.7%
Equal in Copper - 1.22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
4
:
5
Flax
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Folate +175.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Folate +175.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut Flax Opinion
Calories 567kcal 534kcal Peanut
Protein 25.8g 18.29g Peanut
Fats 49.24g 42.16g Peanut
Vitamin C 0mg 0.6mg Flax
Net carbs 7.63g 1.58g Peanut
Carbs 16.13g 28.88g Flax
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.58mg 5.73mg Flax
Calcium 92mg 255mg Flax
Potassium 705mg 813mg Flax
Magnesium 168mg 392mg Flax
Sugar 4.72g 1.55g Flax
Fiber 8.5g 27.3g Flax
Copper 1.144mg 1.22mg Flax
Zinc 3.27mg 4.34mg Flax
Starch g g
Phosphorus 376mg 642mg Flax
Sodium 18mg 30mg Peanut
Vitamin A 0IU 0IU
Vitamin E 8.33mg 0.31mg Peanut
Vitamin D 0µg 0µg
Vitamin B1 0.64mg 1.644mg Flax
Vitamin B2 0.135mg 0.161mg Flax
Vitamin B3 12.066mg 3.08mg Peanut
Vitamin B5 1.767mg 0.985mg Peanut
Vitamin B6 0.348mg 0.473mg Flax
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Folate 240µg 87µg Peanut
Trans Fat 0g g Flax
Saturated Fat 6.279g 3.663g Flax
Monounsaturated Fat 24.426g 7.527g Peanut
Polyunsaturated fat 15.558g 28.73g Flax
Tryptophan 0.25mg 0.297mg Flax
Threonine 0.883mg 0.766mg Peanut
Isoleucine 0.907mg 0.896mg Peanut
Leucine 1.672mg 1.235mg Peanut
Lysine 0.926mg 0.862mg Peanut
Methionine 0.317mg 0.37mg Flax
Phenylalanine 1.377mg 0.957mg Peanut
Valine 1.082mg 1.072mg Peanut
Histidine 0.652mg 0.472mg Peanut
Fructose g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Peanut
63
Flax
Mineral Summary Score
127
Peanut
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
155%
Peanut
110%
Flax
Carbohydrates
16%
Peanut
29%
Flax
Fats
227%
Peanut
195%
Flax

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.17g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.616g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.