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  6. Flax seeds vs. Butter

Flax seeds vs. Butter — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Butter

  • Flax seeds 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 seeds.
  • Flax seeds has less Saturated Fat.

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

Infographic

Flax seeds vs Butter 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +19500%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +3287.5%
Contains more IronIron +28550%
Contains more CopperCopper +7525%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +2575%
Contains more ManganeseManganese +61950%
Contains more SeleniumSelenium +2440%
Contains less SodiumSodium -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.
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%
Butter
Butter
4
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% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32780%
Contains more Vitamin B2Vitamin B2 +373.5%
Contains more Vitamin B3Vitamin B3 +7233.3%
Contains more Vitamin B5Vitamin B5 +795.5%
Contains more Vitamin B6Vitamin B6 +15666.7%
Contains more FolateFolate +2800%
Contains more CholineCholine +318.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +648.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +62.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Butter
Butter
1
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated Fat -92.7%
Contains more Poly. FatPolyunsaturated fat +854.5%
Contains more Mono. FatMonounsaturated 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 seeds Butter
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax seeds Butter Opinion
Calories 534kcal 717kcal Butter
Protein 18.29g 0.85g Flax seeds
Fats 42.16g 81.11g Butter
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0.06g Flax seeds
Carbs 28.88g 0.06g Flax seeds
Cholesterol 0mg 215mg Flax seeds
Magnesium 392mg 2mg Flax seeds
Calcium 255mg 24mg Flax seeds
Potassium 813mg 24mg Flax seeds
Iron 5.73mg 0.02mg Flax seeds
Sugar 1.55g 0.06g Butter
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.016mg Flax seeds
Zinc 4.34mg 0.09mg Flax seeds
Phosphorus 642mg 24mg Flax seeds
Sodium 30mg 11mg Butter
Vitamin A 0IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 0.31mg 2.32mg Butter
Manganese 2.482mg 0.004mg Flax seeds
Selenium 25.4µg 1µg Flax seeds
Vitamin B1 1.644mg 0.005mg Flax seeds
Vitamin B2 0.161mg 0.034mg Flax seeds
Vitamin B3 3.08mg 0.042mg Flax seeds
Vitamin B5 0.985mg 0.11mg Flax seeds
Vitamin B6 0.473mg 0.003mg Flax seeds
Vitamin B12 0µg 0.17µg Butter
Vitamin K 4.3µg 7µg Butter
Folate 87µg 3µg Flax seeds
Choline 78.7mg 18.8mg Flax seeds
Saturated Fat 3.663g 50.489g Flax seeds
Monounsaturated Fat 7.527g 23.43g Butter
Polyunsaturated fat 28.73g 3.01g Flax seeds
Tryptophan 0.297mg 0.012mg Flax seeds
Threonine 0.766mg 0.038mg Flax seeds
Isoleucine 0.896mg 0.051mg Flax seeds
Leucine 1.235mg 0.083mg Flax seeds
Lysine 0.862mg 0.067mg Flax seeds
Methionine 0.37mg 0.021mg Flax seeds
Phenylalanine 0.957mg 0.041mg Flax seeds
Valine 1.072mg 0.057mg Flax seeds
Histidine 0.472mg 0.023mg Flax seeds
Omega-3 - ALA 0.315g Butter
Omega-6 - Eicosadienoic acid 0.007g Flax seeds
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Butter
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
62%
Flax seeds
20%
Butter
Minerals Daily Need Coverage Score
191%
Flax seeds
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 46.826g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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)

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 seeds - 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.