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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, Fiber, Manganese, Magnesium, Phosphorus, and Iron, however, Butter is higher in Vitamin A RAE.
  • Butter covers your daily Saturated Fat needs 234% more than Flax.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
9
:
1
Butter
Contains more Calcium +962.5%
Contains more Iron +28550%
Contains more Magnesium +19500%
Contains more Phosphorus +2575%
Contains more Potassium +3287.5%
Contains more Zinc +4722.2%
Contains more Copper +7525%
Contains more Manganese +61950%
Contains more Selenium +2440%
Contains less Sodium -63.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +962.5%
Contains more Iron +28550%
Contains more Magnesium +19500%
Contains more Phosphorus +2575%
Contains more Potassium +3287.5%
Contains more Zinc +4722.2%
Contains more Copper +7525%
Contains more Manganese +61950%
Contains more Selenium +2440%
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" charts 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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
3
:
2
Butter
Contains more Protein +2051.8%
Contains more Carbs +48033.3%
Contains more Other +9175%
Contains more Fats +92.4%
Contains more Water +157.8%
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
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +2051.8%
Contains more Carbs +48033.3%
Contains more Other +9175%
Contains more Fats +92.4%
Contains more Water +157.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
1
Butter
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +854.5%
Contains more Monounsaturated Fat +211.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +854.5%
Contains more Monounsaturated Fat +211.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.58g 0.06g Flax
Protein 18.29g 0.85g Flax
Fats 42.16g 81.11g Butter
Carbs 28.88g 0.06g Flax
Calories 534kcal 717kcal Butter
Sugar 1.55g 0.06g Butter
Fiber 27.3g 0g Flax
Calcium 255mg 24mg Flax
Iron 5.73mg 0.02mg Flax
Magnesium 392mg 2mg Flax
Phosphorus 642mg 24mg Flax
Potassium 813mg 24mg Flax
Sodium 30mg 11mg Butter
Zinc 4.34mg 0.09mg Flax
Copper 1.22mg 0.016mg Flax
Manganese 2.482mg 0.004mg Flax
Selenium 25.4µg 1µg Flax
Vitamin A 0IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 0.31mg 2.32mg Butter
Vitamin C 0.6mg 0mg Flax
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
Folate 87µg 3µg Flax
Vitamin B12 0µg 0.17µg Butter
Vitamin K 4.3µg 7µg Butter
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
Cholesterol 0mg 215mg Flax
Saturated Fat 3.663g 50.489g Flax
Monounsaturated Fat 7.527g 23.43g Butter
Polyunsaturated fat 28.73g 3.01g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Butter
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
63%
Flax
21%
Butter
Minerals Daily Need Coverage Score
191%
Flax
4%
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

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. 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.