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  6. Peanut butter vs. Flax seeds

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 covers your daily need of 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.

Infographic

Peanut butter vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.473mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
9% 19% 72%
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
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 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

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 seeds
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 seeds Opinion
Calories 598kcal 534kcal Peanut butter
Protein 22.21g 18.29g Peanut butter
Fats 51.36g 42.16g Peanut butter
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 17.31g 1.58g Peanut butter
Carbs 22.31g 28.88g Flax seeds
Magnesium 168mg 392mg Flax seeds
Calcium 49mg 255mg Flax seeds
Potassium 558mg 813mg Flax seeds
Iron 1.74mg 5.73mg Flax seeds
Sugar 10.49g 1.55g Flax seeds
Fiber 5g 27.3g Flax seeds
Copper 0.422mg 1.22mg Flax seeds
Zinc 2.51mg 4.34mg Flax seeds
Starch 3.56g Peanut butter
Phosphorus 335mg 642mg Flax seeds
Sodium 17mg 30mg Peanut butter
Vitamin E 9.1mg 0.31mg Peanut butter
Manganese 1.665mg 2.482mg Flax seeds
Selenium 4.1µg 25.4µg Flax seeds
Vitamin B1 0.15mg 1.644mg Flax seeds
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 seeds
Vitamin K 0.3µg 4.3µg Flax seeds
Folate 87µg 87µg
Trans Fat 0.075g Flax seeds
Choline 63mg 78.7mg Flax seeds
Saturated Fat 10.325g 3.663g Flax seeds
Monounsaturated Fat 25.941g 7.527g Peanut butter
Polyunsaturated fat 12.535g 28.73g Flax seeds
Tryptophan 0.231mg 0.297mg Flax seeds
Threonine 0.525mg 0.766mg Flax seeds
Isoleucine 0.616mg 0.896mg Flax seeds
Leucine 1.546mg 1.235mg Peanut butter
Lysine 0.681mg 0.862mg Flax seeds
Methionine 0.265mg 0.37mg Flax seeds
Phenylalanine 1.202mg 0.957mg Peanut butter
Valine 0.782mg 1.072mg Flax seeds
Histidine 0.557mg 0.472mg Peanut butter
Fructose 0.12g 0g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0.007g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
62%
Flax seeds
Minerals Daily Need Coverage Score
84%
Peanut butter
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 6.662g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.