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Flax seeds vs. Peanut — In-Depth Nutrition Comparison

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What are the differences between Flax seeds and Peanut?

  • Flax seeds are higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Manganese, and Calcium, yet Peanut is higher in Vitamin B3, Vitamin E, and Folate.
  • Flax seeds' daily need coverage for Vitamin B1 is 84% more.
  • Flax seeds have 4 times more Selenium than Peanut. While Flax seeds have 25.4µg of Selenium, Peanut has only 7.2µg.

We used Seeds, flaxseed and Peanuts, all types, raw types in this article.

Infographic

Flax seeds vs Peanut 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.
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%
Peanut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +177.2%
Contains more PotassiumPotassium +15.3%
Contains more IronIron +25.1%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +70.7%
Contains more ManganeseManganese +28.3%
Contains more SeleniumSelenium +252.8%
Contains less SodiumSodium -40%
~equal in Copper ~1.144mg

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%
Peanut
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +156.9%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.9%
Contains more Vitamin EVitamin E +2587.1%
Contains more Vitamin B3Vitamin B3 +291.8%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more FolateFolate +175.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +79%
Contains more OtherOther +59.2%
Contains more ProteinProtein +41.1%
Contains more FatsFats +16.8%
~equal in Water ~6.5g

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
Peanut
1
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -41.7%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains more Mono. FatMonounsaturated Fat +224.5%

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 Peanut
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 Flax seeds Peanut Opinion
Calories 534kcal 567kcal Peanut
Protein 18.29g 25.8g Peanut
Fats 42.16g 49.24g Peanut
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 7.63g Peanut
Carbs 28.88g 16.13g Flax seeds
Magnesium 392mg 168mg Flax seeds
Calcium 255mg 92mg Flax seeds
Potassium 813mg 705mg Flax seeds
Iron 5.73mg 4.58mg Flax seeds
Sugar 1.55g 4.72g Flax seeds
Fiber 27.3g 8.5g Flax seeds
Copper 1.22mg 1.144mg Flax seeds
Zinc 4.34mg 3.27mg Flax seeds
Phosphorus 642mg 376mg Flax seeds
Sodium 30mg 18mg Peanut
Vitamin E 0.31mg 8.33mg Peanut
Manganese 2.482mg 1.934mg Flax seeds
Selenium 25.4µg 7.2µg Flax seeds
Vitamin B1 1.644mg 0.64mg Flax seeds
Vitamin B2 0.161mg 0.135mg Flax seeds
Vitamin B3 3.08mg 12.066mg Peanut
Vitamin B5 0.985mg 1.767mg Peanut
Vitamin B6 0.473mg 0.348mg Flax seeds
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 240µg Peanut
Choline 78.7mg 52.5mg Flax seeds
Saturated Fat 3.663g 6.279g Flax seeds
Monounsaturated Fat 7.527g 24.426g Peanut
Polyunsaturated fat 28.73g 15.558g Flax seeds
Tryptophan 0.297mg 0.25mg Flax seeds
Threonine 0.766mg 0.883mg Peanut
Isoleucine 0.896mg 0.907mg Peanut
Leucine 1.235mg 1.672mg Peanut
Lysine 0.862mg 0.926mg Peanut
Methionine 0.37mg 0.317mg Flax seeds
Phenylalanine 0.957mg 1.377mg Peanut
Valine 1.072mg 1.082mg Peanut
Histidine 0.472mg 0.652mg Peanut
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
191%
Flax seeds
131%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.17g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 2.616g)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.