Flax seeds vs. Almond butter — In-Depth Nutrition Comparison
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A recap on the differences between flax seeds and almond butter
- Flax seeds have more vitamin B1, fiber, selenium, copper, vitamin B6, iron, magnesium, and phosphorus; however, almond butter is higher in vitamin E and vitamin B2.
- Almond butter covers your daily vitamin E needs 159% more than flax seeds.
- Almond butter contains 40 times less vitamin B1 than flax seeds. Flax seeds contain 1.644mg of vitamin B1, while almond butter contains 0.041mg.
Food varieties used in this article are Seeds, flaxseed and Nuts, almond butter, plain, without salt added.
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 more MagnesiumMagnesium | +40.5% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +30.6% |
| Contains more ZincZinc | +31.9% |
| Contains more PhosphorusPhosphorus | +26.4% |
| Contains more ManganeseManganese | +16.5% |
| Contains more SeleniumSelenium | +958.3% |
| Contains more CalciumCalcium | +36.1% |
| Contains less SodiumSodium | -76.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3909.8% |
| Contains more Vitamin B5Vitamin B5 | +209.7% |
| Contains more Vitamin B6Vitamin B6 | +359.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +64.2% |
| Contains more CholineCholine | +51.1% |
| Contains more Vitamin EVitamin E | +7709.7% |
| Contains more Vitamin B2Vitamin B2 | +483.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.31mg | 24.21mg | 159% |
| Vitamin B1 | 1.644mg | 0.041mg | 134% |
| Polyunsaturated fat | 28.73g | 13.613g | 101% |
| Fiber | 27.3g | 10.3g | 68% |
| Monounsaturated fat | 7.527g | 32.445g | 62% |
| Vitamin B2 | 0.161mg | 0.939mg | 60% |
| Selenium | 25.4µg | 2.4µg | 42% |
| Copper | 1.22mg | 0.934mg | 32% |
| Vitamin B6 | 0.473mg | 0.103mg | 28% |
| Iron | 5.73mg | 3.49mg | 28% |
| Magnesium | 392mg | 279mg | 27% |
| Fats | 42.16g | 55.5g | 21% |
| Phosphorus | 642mg | 508mg | 19% |
| Manganese | 2.482mg | 2.131mg | 15% |
| Vitamin B5 | 0.985mg | 0.318mg | 13% |
| Zinc | 4.34mg | 3.29mg | 10% |
| Calcium | 255mg | 347mg | 9% |
| Folate | 87µg | 53µg | 9% |
| Protein | 18.29g | 20.96g | 5% |
| Choline | 78.7mg | 52.1mg | 5% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Calories | 534kcal | 614kcal | 4% |
| Carbs | 28.88g | 18.82g | 3% |
| Potassium | 813mg | 748mg | 2% |
| Saturated fat | 3.663g | 4.152g | 2% |
| Sodium | 30mg | 7mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 8.52g | N/A |
| Sugar | 1.55g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Vitamin B3 | 3.08mg | 3.155mg | 0% |
| Tryptophan | 0.297mg | 0.159mg | 0% |
| Threonine | 0.766mg | 0.555mg | 0% |
| Isoleucine | 0.896mg | 0.813mg | 0% |
| Leucine | 1.235mg | 1.483mg | 0% |
| Lysine | 0.862mg | 0.612mg | 0% |
| Methionine | 0.37mg | 0.122mg | 0% |
| Phenylalanine | 0.957mg | 1.149mg | 0% |
| Valine | 1.072mg | 0.937mg | 0% |
| Histidine | 0.472mg | 0.55mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +53.5% |
| Contains more WaterWater | +324.4% |
| Contains more OtherOther | +20.5% |
| Contains more ProteinProtein | +14.6% |
| Contains more FatsFats | +31.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated fat | -11.8% |
| Contains more Poly. FatPolyunsaturated fat | +111% |
| Contains more Mono. FatMonounsaturated fat | +331% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more GlucoseGlucose | +1900% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +277.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
