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Flax vs Butter - In-Depth Nutrition Comparison

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A recap on differences between Flax and Butter

  • Flax has more Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, and Iron, however Butter is higher in Fiber, and Vitamin A.
  • Butter covers your daily Saturated Fat needs 234% more than Flax.
  • Butter contains 621 times less Manganese than Flax. Flax contains 2.482mg of Manganese, while Butter contains 0.004mg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Butter, without salt.

Infographic

Flax vs Butter 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Butter
Contains more Iron +28550%
Contains more Calcium +962.5%
Contains more Potassium +3287.5%
Contains more Magnesium +19500%
Contains more Copper +7525%
Contains more Zinc +4722.2%
Contains more Phosphorus +2575%
Contains less Sodium -63.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 8% 3% 2% 6% 3% 11% 2%
Contains more Iron +28550%
Contains more Calcium +962.5%
Contains more Potassium +3287.5%
Contains more Magnesium +19500%
Contains more Copper +7525%
Contains more Zinc +4722.2%
Contains more Phosphorus +2575%
Contains less Sodium -63.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
4
Butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32780%
Contains more Vitamin B2 +373.5%
Contains more Vitamin B3 +7233.3%
Contains more Vitamin B5 +795.5%
Contains more Vitamin B6 +15666.7%
Contains more Folate +2800%
Contains more Vitamin A +∞%
Contains more Vitamin E +648.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 150% 47% 0% 2% 8% 1% 7% 1% 22% 18% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32780%
Contains more Vitamin B2 +373.5%
Contains more Vitamin B3 +7233.3%
Contains more Vitamin B5 +795.5%
Contains more Vitamin B6 +15666.7%
Contains more Folate +2800%
Contains more Vitamin A +∞%
Contains more Vitamin E +648.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Butter
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Butter Opinion
Calories 534kcal 717kcal Butter
Protein 18.29g 0.85g Flax
Fats 42.16g 81.11g Butter
Vitamin C 0.6mg 0mg Flax
Net carbs 1.58g 0.06g Flax
Carbs 28.88g 0.06g Flax
Cholesterol 0mg 215mg Flax
Vitamin D 0IU 0IU
Iron 5.73mg 0.02mg Flax
Calcium 255mg 24mg Flax
Potassium 813mg 24mg Flax
Magnesium 392mg 2mg Flax
Sugar 1.55g 0.06g Butter
Fiber 27.3g 0g Flax
Copper 1.22mg 0.016mg Flax
Zinc 4.34mg 0.09mg Flax
Starch g g
Phosphorus 642mg 24mg Flax
Sodium 30mg 11mg Butter
Vitamin A 0IU 2499IU Butter
Vitamin E 0.31mg 2.32mg Butter
Vitamin D 0µg 0µg
Vitamin B1 1.644mg 0.005mg Flax
Vitamin B2 0.161mg 0.034mg Flax
Vitamin B3 3.08mg 0.042mg Flax
Vitamin B5 0.985mg 0.11mg Flax
Vitamin B6 0.473mg 0.003mg Flax
Vitamin B12 0µg 0.17µg Butter
Vitamin K 4.3µg 7µg Butter
Folate 87µg 3µg Flax
Trans Fat g g
Saturated Fat 3.663g 50.489g Flax
Monounsaturated Fat 7.527g 23.43g Butter
Polyunsaturated fat 28.73g 3.01g Flax
Tryptophan 0.297mg 0.012mg Flax
Threonine 0.766mg 0.038mg Flax
Isoleucine 0.896mg 0.051mg Flax
Leucine 1.235mg 0.083mg Flax
Lysine 0.862mg 0.067mg Flax
Methionine 0.37mg 0.021mg Flax
Phenylalanine 0.957mg 0.041mg Flax
Valine 1.072mg 0.057mg Flax
Histidine 0.472mg 0.023mg Flax
Fructose 0g g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
21
Butter
Mineral Summary Score
181
Flax
4
Butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
5%
Butter
Carbohydrates
29%
Flax
0%
Butter
Fats
195%
Flax
374%
Butter

Comparison summary

Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 46.826g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.