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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" 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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.
:
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

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%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
18% 42% 29% 7% 4%
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%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
9% 19% 72%
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%
25% 73%
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
74% 26%
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.
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 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
Manganese 1.665mg 2.482mg Flax
Selenium 4.1µg 25.4µg Flax
Vitamin E 9.1mg 0.31mg Peanut butter
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 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
Trans Fat 0.075g Flax
Saturated Fat 10.325g 3.663g Flax
Monounsaturated Fat 25.941g 7.527g Peanut butter
Polyunsaturated fat 12.535g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.008g 0.007g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

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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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%
Peanut butter
63%
Flax
Minerals Daily Need Coverage Score
84%
Peanut butter
191%
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

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. 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.