Peanut butter vs. Flax seeds — In-Depth Nutrition Comparison
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How are peanut butter and flax seeds different?
- Peanut butter is richer in vitamin B3 and vitamin E, while flax seeds are higher in vitamin B1, fiber, copper, magnesium, iron, phosphorus, selenium, and manganese.
- Flax seeds cover your daily need for vitamin B1, 125% more than peanut butter.
- Peanut butter contains 29 times more vitamin E than flax seeds. Peanut butter contains 9.1mg of vitamin E, while flax seeds contain 0.31mg.
Peanut butter, smooth style, without salt and Seeds, flaxseed types were used in this article.
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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 | -43.3% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +420.4% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more IronIron | +229.3% |
| Contains more CopperCopper | +189.1% |
| Contains more ZincZinc | +72.9% |
| Contains more PhosphorusPhosphorus | +91.6% |
| Contains more ManganeseManganese | +49.1% |
| Contains more SeleniumSelenium | +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 EVitamin E | +2835.5% |
| Contains more Vitamin B2Vitamin B2 | +19.3% |
| Contains more Vitamin B3Vitamin B3 | +325.7% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +996% |
| Contains more Vitamin KVitamin K | +1333.3% |
| Contains more CholineCholine | +24.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.15mg | 1.644mg | 125% |
| Polyunsaturated fat | 12.535g | 28.73g | 108% |
| Copper | 0.422mg | 1.22mg | 89% |
| Fiber | 5g | 27.3g | 89% |
| Vitamin B3 | 13.112mg | 3.08mg | 63% |
| Vitamin E | 9.1mg | 0.31mg | 59% |
| Magnesium | 168mg | 392mg | 53% |
| Iron | 1.74mg | 5.73mg | 50% |
| Monounsaturated fat | 25.941g | 7.527g | 46% |
| Phosphorus | 335mg | 642mg | 44% |
| Selenium | 4.1µg | 25.4µg | 39% |
| Manganese | 1.665mg | 2.482mg | 36% |
| Saturated fat | 10.325g | 3.663g | 30% |
| Calcium | 49mg | 255mg | 21% |
| Zinc | 2.51mg | 4.34mg | 17% |
| Fats | 51.36g | 42.16g | 14% |
| Potassium | 558mg | 813mg | 8% |
| Protein | 22.21g | 18.29g | 8% |
| Calories | 598kcal | 534kcal | 3% |
| Vitamin K | 0.3µg | 4.3µg | 3% |
| Choline | 63mg | 78.7mg | 3% |
| Vitamin B5 | 1.137mg | 0.985mg | 3% |
| Vitamin B2 | 0.192mg | 0.161mg | 2% |
| Vitamin B6 | 0.441mg | 0.473mg | 2% |
| Carbs | 22.31g | 28.88g | 2% |
| Sodium | 17mg | 30mg | 1% |
| Starch | 3.56g | 1% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 17.31g | 1.58g | N/A |
| Sugar | 10.49g | 1.55g | N/A |
| Folate | 87µg | 87µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.297mg | 0% |
| Threonine | 0.525mg | 0.766mg | 0% |
| Isoleucine | 0.616mg | 0.896mg | 0% |
| Leucine | 1.546mg | 1.235mg | 0% |
| Lysine | 0.681mg | 0.862mg | 0% |
| Methionine | 0.265mg | 0.37mg | 0% |
| Phenylalanine | 1.202mg | 0.957mg | 0% |
| Valine | 0.782mg | 1.072mg | 0% |
| Histidine | 0.557mg | 0.472mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 ProteinProtein | +21.4% |
| Contains more FatsFats | +21.8% |
| Contains more CarbsCarbs | +29.4% |
| Contains more WaterWater | +465.9% |
| Contains more OtherOther | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 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 | +244.6% |
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Poly. FatPolyunsaturated fat | +129.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +791.3% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +207.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
