Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flax vs Peanut butter - In-Depth Nutrition Comparison

Compare

How are Flax and Peanut butter different?

  • Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Iron, Phosphorus, Selenium, and Manganese, while Peanut butter is higher in Vitamin B3, and Vitamin E .
  • Flax covers your daily need of Vitamin B1 125% more than Peanut butter.
  • Flax contains 6 times more Selenium than Peanut butter. Flax contains 25.4µg of Selenium, while Peanut butter contains 4.1µg.

Seeds, flaxseed and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Flax vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +420.4%
Contains more Iron +229.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +91.6%
Contains more Potassium +45.7%
Contains more Zinc +72.9%
Contains more Copper +189.1%
Contains less Sodium -43.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +420.4%
Contains more Iron +229.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +91.6%
Contains more Potassium +45.7%
Contains more Zinc +72.9%
Contains more Copper +189.1%
Contains less Sodium -43.3%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B6 - 0.441
Equal in Folate - 87
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% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +996%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +2835.5%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B3 +325.7%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B6 - 0.441
Equal in Folate - 87

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 butter
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 butter Opinion
Net carbs 1.58g 17.31g Peanut butter
Protein 18.29g 22.21g Peanut butter
Fats 42.16g 51.36g Peanut butter
Carbs 28.88g 22.31g Flax
Calories 534kcal 598kcal Peanut butter
Starch g 3.56g Peanut butter
Fructose 0g 0.12g Peanut butter
Sugar 1.55g 10.49g Flax
Fiber 27.3g 5g Flax
Calcium 255mg 49mg Flax
Iron 5.73mg 1.74mg Flax
Magnesium 392mg 168mg Flax
Phosphorus 642mg 335mg Flax
Potassium 813mg 558mg Flax
Sodium 30mg 17mg Peanut butter
Zinc 4.34mg 2.51mg Flax
Copper 1.22mg 0.422mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.15mg Flax
Vitamin B2 0.161mg 0.192mg Peanut butter
Vitamin B3 3.08mg 13.112mg Peanut butter
Vitamin B5 0.985mg 1.137mg Peanut butter
Vitamin B6 0.473mg 0.441mg Flax
Folate 87µg 87µg
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.3µg Flax
Tryptophan 0.297mg 0.231mg Flax
Threonine 0.766mg 0.525mg Flax
Isoleucine 0.896mg 0.616mg Flax
Leucine 1.235mg 1.546mg Peanut butter
Lysine 0.862mg 0.681mg Flax
Methionine 0.37mg 0.265mg Flax
Phenylalanine 0.957mg 1.202mg Peanut butter
Valine 1.072mg 0.782mg Flax
Histidine 0.472mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat g 0.075g Flax
Saturated Fat 3.663g 10.325g Flax
Monounsaturated Fat 7.527g 25.941g Peanut butter
Polyunsaturated fat 28.73g 12.535g Flax

Which food is preferable for your diet?

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

People also compare

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
62
Peanut butter
Mineral Summary Score
181
Flax
76
Peanut 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
133%
Peanut butter
Carbohydrates
29%
Flax
22%
Peanut butter
Fats
195%
Flax
237%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 6.662g)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.