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Peanut butter vs Flax - In-Depth Nutrition Comparison

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How are Peanut butter and Flax different?

  • Peanut butter is richer in Vitamin B3, and Vitamin E , while Flax is higher in Vitamin B1, Fiber, Copper, Magnesium, Iron, Phosphorus, Selenium, and Manganese.
  • Flax covers your daily need of Vitamin B1 125% more than Peanut butter.
  • Peanut butter contains 29 times more Vitamin E than Flax. Peanut butter contains 9.1mg of Vitamin E , while Flax contains 0.31mg.

Peanut butter, smooth style, without salt and Seeds, flaxseed types were used in this article.

Infographic

Peanut butter 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
Contains less Sodium -43.3%
Contains more Calcium +420.4%
Contains more Iron +229.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +91.6%
Contains more Potassium +45.7%
Contains more Zinc +72.9%
Contains more Copper +189.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -43.3%
Contains more Calcium +420.4%
Contains more Iron +229.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +91.6%
Contains more Potassium +45.7%
Contains more Zinc +72.9%
Contains more Copper +189.1%

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
:
4
Flax
Contains more Vitamin E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Equal in Vitamin B6 - 0.473
Equal in Folate - 87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Equal in Vitamin B6 - 0.473
Equal in Folate - 87

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 butter 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 butter Flax Opinion
Net carbs 17.31g 1.58g Peanut butter
Protein 22.21g 18.29g Peanut butter
Fats 51.36g 42.16g Peanut butter
Carbs 22.31g 28.88g Flax
Calories 598kcal 534kcal Peanut butter
Starch 3.56g g Peanut butter
Fructose 0.12g 0g Peanut butter
Sugar 10.49g 1.55g Flax
Fiber 5g 27.3g Flax
Calcium 49mg 255mg Flax
Iron 1.74mg 5.73mg Flax
Magnesium 168mg 392mg Flax
Phosphorus 335mg 642mg Flax
Potassium 558mg 813mg Flax
Sodium 17mg 30mg Peanut butter
Zinc 2.51mg 4.34mg Flax
Copper 0.422mg 1.22mg Flax
Vitamin A 0IU 0IU
Vitamin E 9.1mg 0.31mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.15mg 1.644mg Flax
Vitamin B2 0.192mg 0.161mg Peanut butter
Vitamin B3 13.112mg 3.08mg Peanut butter
Vitamin B5 1.137mg 0.985mg Peanut butter
Vitamin B6 0.441mg 0.473mg Flax
Folate 87µg 87µg
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 4.3µg Flax
Tryptophan 0.231mg 0.297mg Flax
Threonine 0.525mg 0.766mg Flax
Isoleucine 0.616mg 0.896mg Flax
Leucine 1.546mg 1.235mg Peanut butter
Lysine 0.681mg 0.862mg Flax
Methionine 0.265mg 0.37mg Flax
Phenylalanine 1.202mg 0.957mg Peanut butter
Valine 0.782mg 1.072mg Flax
Histidine 0.557mg 0.472mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.075g g Flax
Saturated Fat 10.325g 3.663g Flax
Monounsaturated Fat 25.941g 7.527g Peanut butter
Polyunsaturated fat 12.535g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62
Peanut butter
63
Flax
Mineral Summary Score
76
Peanut butter
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
133%
Peanut butter
110%
Flax
Carbohydrates
22%
Peanut butter
29%
Flax
Fats
237%
Peanut butter
195%
Flax

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 6.662g)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.