Peanut vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between peanuts and flax seeds?
- Peanuts are higher in vitamin B3, vitamin E, and folate, yet flax seeds are higher in vitamin B1, fiber, magnesium, phosphorus, selenium, manganese, and calcium.
- Flax seeds' daily need coverage for vitamin B1 is 84% more.
- Peanuts have 27 times more vitamin E than flax seeds. While peanuts have 8.33mg of vitamin E, flax seeds have only 0.31mg.
We used Peanuts, all types, raw and Seeds, flaxseed types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -40% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +177.2% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +25.1% |
| Contains more ZincZinc | +32.7% |
| Contains more PhosphorusPhosphorus | +70.7% |
| Contains more ManganeseManganese | +28.3% |
| Contains more SeleniumSelenium | +252.8% |
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 EVitamin E | +2587.1% |
| Contains more Vitamin B3Vitamin B3 | +291.8% |
| Contains more Vitamin B5Vitamin B5 | +79.4% |
| Contains more FolateFolate | +175.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +156.9% |
| Contains more Vitamin B2Vitamin B2 | +19.3% |
| Contains more Vitamin B6Vitamin B6 | +35.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +49.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 15.558g | 28.73g | 88% |
| Vitamin B1 | 0.64mg | 1.644mg | 84% |
| Fiber | 8.5g | 27.3g | 75% |
| Vitamin B3 | 12.066mg | 3.08mg | 56% |
| Vitamin E | 8.33mg | 0.31mg | 53% |
| Magnesium | 168mg | 392mg | 53% |
| Monounsaturated fat | 24.426g | 7.527g | 42% |
| Folate | 240µg | 87µg | 38% |
| Phosphorus | 376mg | 642mg | 38% |
| Selenium | 7.2µg | 25.4µg | 33% |
| Manganese | 1.934mg | 2.482mg | 24% |
| Calcium | 92mg | 255mg | 16% |
| Vitamin B5 | 1.767mg | 0.985mg | 16% |
| Protein | 25.8g | 18.29g | 15% |
| Iron | 4.58mg | 5.73mg | 14% |
| Saturated fat | 6.279g | 3.663g | 12% |
| Fats | 49.24g | 42.16g | 11% |
| Vitamin B6 | 0.348mg | 0.473mg | 10% |
| Zinc | 3.27mg | 4.34mg | 10% |
| Copper | 1.144mg | 1.22mg | 8% |
| Choline | 52.5mg | 78.7mg | 5% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Carbs | 16.13g | 28.88g | 4% |
| Potassium | 705mg | 813mg | 3% |
| Calories | 567kcal | 534kcal | 2% |
| Vitamin B2 | 0.135mg | 0.161mg | 2% |
| Sodium | 18mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 7.63g | 1.58g | N/A |
| Sugar | 4.72g | 1.55g | N/A |
| Tryptophan | 0.25mg | 0.297mg | 0% |
| Threonine | 0.883mg | 0.766mg | 0% |
| Isoleucine | 0.907mg | 0.896mg | 0% |
| Leucine | 1.672mg | 1.235mg | 0% |
| Lysine | 0.926mg | 0.862mg | 0% |
| Methionine | 0.317mg | 0.37mg | 0% |
| Phenylalanine | 1.377mg | 0.957mg | 0% |
| Valine | 1.082mg | 1.072mg | 0% |
| Histidine | 0.652mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +41.1% |
| Contains more FatsFats | +16.8% |
| Contains more CarbsCarbs | +79% |
| Contains more OtherOther | +59.2% |
~equal in
Water
~6.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.279 g
Monounsaturated fat:
Mono. Fat
24.426 g
Polyunsaturated fat:
Poly. Fat
15.558 g
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 | +224.5% |
| Contains less Sat. FatSaturated fat | -41.7% |
| Contains more Poly. FatPolyunsaturated fat | +84.7% |
