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Flax vs Peanut - In-Depth Nutrition Comparison

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What are the differences between Flax and Peanut?

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

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

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Peanut
Contains more Calcium +177.2%
Contains more Iron +25.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +70.7%
Contains more Potassium +15.3%
Contains more Zinc +32.7%
Contains less Sodium -40%
Equal in Copper - 1.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +177.2%
Contains more Iron +25.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +70.7%
Contains more Potassium +15.3%
Contains more Zinc +32.7%
Contains less Sodium -40%
Equal in Copper - 1.144

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
5
:
4
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Folate +175.9%
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 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +2587.1%
Contains more Vitamin B3 +291.8%
Contains more Vitamin B5 +79.4%
Contains more Folate +175.9%

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 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 Peanut Opinion
Net carbs 1.58g 7.63g Peanut
Protein 18.29g 25.8g Peanut
Fats 42.16g 49.24g Peanut
Carbs 28.88g 16.13g Flax
Calories 534kcal 567kcal Peanut
Starch g g
Fructose 0g g Flax
Sugar 1.55g 4.72g Flax
Fiber 27.3g 8.5g Flax
Calcium 255mg 92mg Flax
Iron 5.73mg 4.58mg Flax
Magnesium 392mg 168mg Flax
Phosphorus 642mg 376mg Flax
Potassium 813mg 705mg Flax
Sodium 30mg 18mg Peanut
Zinc 4.34mg 3.27mg Flax
Copper 1.22mg 1.144mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 8.33mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.64mg Flax
Vitamin B2 0.161mg 0.135mg Flax
Vitamin B3 3.08mg 12.066mg Peanut
Vitamin B5 0.985mg 1.767mg Peanut
Vitamin B6 0.473mg 0.348mg Flax
Folate 87µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.25mg Flax
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
Phenylalanine 0.957mg 1.377mg Peanut
Valine 1.072mg 1.082mg Peanut
Histidine 0.472mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 6.279g Flax
Monounsaturated Fat 7.527g 24.426g Peanut
Polyunsaturated fat 28.73g 15.558g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79
Peanut
Mineral Summary Score
181
Flax
127
Peanut

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
155%
Peanut
Carbohydrates
29%
Flax
16%
Peanut
Fats
195%
Flax
227%
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
Flax is lower in Sugar (difference - 3.17g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.616g)
Which food is richer in minerals?
Flax
Flax 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

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. 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.