Peanut butter vs. Flax — In-Depth Nutrition Comparison
Compare
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
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.
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%
Contains
more
Manganese
+49.1%
Contains
more
Selenium
+519.5%
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%
Contains
more
Manganese
+49.1%
Contains
more
Selenium
+519.5%
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 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
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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+21.4%
Contains
more
Fats
+21.8%
Contains
more
Carbs
+29.4%
Contains
more
Water
+465.9%
Contains
more
Other
+28.4%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Contains
more
Protein
+21.4%
Contains
more
Fats
+21.8%
Contains
more
Carbs
+29.4%
Contains
more
Water
+465.9%
Contains
more
Other
+28.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+244.6%
Contains
less
Saturated Fat
-64.5%
Contains
more
Polyunsaturated fat
+129.2%
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Contains
more
Monounsaturated Fat
+244.6%
Contains
less
Saturated Fat
-64.5%
Contains
more
Polyunsaturated fat
+129.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+∞%
Contains
more
Sucrose
+791.3%
Contains
more
Fructose
+∞%
Contains
more
Glucose
+207.7%
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
more
Starch
+∞%
Contains
more
Sucrose
+791.3%
Contains
more
Fructose
+∞%
Contains
more
Glucose
+207.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.31g | 1.58g |
|
| Protein | 22.21g | 18.29g |
|
| Fats | 51.36g | 42.16g |
|
| Carbs | 22.31g | 28.88g |
|
| Calories | 598kcal | 534kcal |
|
| Starch | 3.56g |
|
|
| Fructose | 0.12g | 0g |
|
| Sugar | 10.49g | 1.55g |
|
| Fiber | 5g | 27.3g |
|
| Calcium | 49mg | 255mg |
|
| Iron | 1.74mg | 5.73mg |
|
| Magnesium | 168mg | 392mg |
|
| Phosphorus | 335mg | 642mg |
|
| Potassium | 558mg | 813mg |
|
| Sodium | 17mg | 30mg |
|
| Zinc | 2.51mg | 4.34mg |
|
| Copper | 0.422mg | 1.22mg |
|
| Manganese | 1.665mg | 2.482mg |
|
| Selenium | 4.1µg | 25.4µg |
|
| Vitamin E | 9.1mg | 0.31mg |
|
| Vitamin C | 0mg | 0.6mg |
|
| Vitamin B1 | 0.15mg | 1.644mg |
|
| Vitamin B2 | 0.192mg | 0.161mg |
|
| Vitamin B3 | 13.112mg | 3.08mg |
|
| Vitamin B5 | 1.137mg | 0.985mg |
|
| Vitamin B6 | 0.441mg | 0.473mg |
|
| Folate | 87µg | 87µg | |
| Vitamin K | 0.3µg | 4.3µg |
|
| Tryptophan | 0.231mg | 0.297mg |
|
| Threonine | 0.525mg | 0.766mg |
|
| Isoleucine | 0.616mg | 0.896mg |
|
| Leucine | 1.546mg | 1.235mg |
|
| Lysine | 0.681mg | 0.862mg |
|
| Methionine | 0.265mg | 0.37mg |
|
| Phenylalanine | 1.202mg | 0.957mg |
|
| Valine | 0.782mg | 1.072mg |
|
| Histidine | 0.557mg | 0.472mg |
|
| Trans Fat | 0.075g |
|
|
| Saturated Fat | 10.325g | 3.663g |
|
| Monounsaturated Fat | 25.941g | 7.527g |
|
| Polyunsaturated fat | 12.535g | 28.73g |
|
| Omega-6 - Eicosadienoic acid | 0.008g | 0.007g |
|
| Omega-6 - Linoleic acid | 12.215g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.001g |
|
|
| Omega-3 - ALA | 0.027g |
|
|
| Omega-3 - Eicosatrienoic acid | 0.01g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
62%
63%
Minerals Daily Need Coverage Score
84%
191%
Comparison summary
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 6.662g)
Which food is richer in minerals?
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.