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  6. Flax seeds vs. Peanut butter

Flax seeds vs. Peanut butter — In-Depth Nutrition Comparison

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How are Flax seeds and Peanut butter different?

  • Flax seeds are richer in Vitamin B1, Fiber, Copper, Magnesium, Iron, Phosphorus, Selenium, and Manganese, while Peanut butter is higher in Vitamin B3, and Vitamin E.
  • Flax seeds covers your daily need of Vitamin B1 125% more than Peanut butter.
  • Flax seeds contain 6 times more Selenium than Peanut butter. Flax seeds contain 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 seeds 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +420.4%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +229.3%
Contains more CopperCopper +189.1%
Contains more ZincZinc +72.9%
Contains more PhosphorusPhosphorus +91.6%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +519.5%
Contains less SodiumSodium -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" 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%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +996%
Contains more Vitamin KVitamin K +1333.3%
Contains more CholineCholine +24.9%
Contains more Vitamin EVitamin E +2835.5%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B3Vitamin B3 +325.7%
Contains more Vitamin B5Vitamin B5 +15.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.441mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +29.4%
Contains more WaterWater +465.9%
Contains more OtherOther +28.4%
Contains more ProteinProtein +21.4%
Contains more FatsFats +21.8%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -64.5%
Contains more Poly. FatPolyunsaturated fat +129.2%
Contains more Mono. FatMonounsaturated Fat +244.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +207.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +791.3%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 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 seeds Peanut butter Opinion
Calories 534kcal 598kcal Peanut butter
Protein 18.29g 22.21g Peanut butter
Fats 42.16g 51.36g Peanut butter
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 17.31g Peanut butter
Carbs 28.88g 22.31g Flax seeds
Magnesium 392mg 168mg Flax seeds
Calcium 255mg 49mg Flax seeds
Potassium 813mg 558mg Flax seeds
Iron 5.73mg 1.74mg Flax seeds
Sugar 1.55g 10.49g Flax seeds
Fiber 27.3g 5g Flax seeds
Copper 1.22mg 0.422mg Flax seeds
Zinc 4.34mg 2.51mg Flax seeds
Starch 3.56g Peanut butter
Phosphorus 642mg 335mg Flax seeds
Sodium 30mg 17mg Peanut butter
Vitamin E 0.31mg 9.1mg Peanut butter
Manganese 2.482mg 1.665mg Flax seeds
Selenium 25.4µg 4.1µg Flax seeds
Vitamin B1 1.644mg 0.15mg Flax seeds
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 seeds
Vitamin K 4.3µg 0.3µg Flax seeds
Folate 87µg 87µg
Trans Fat 0.075g Flax seeds
Choline 78.7mg 63mg Flax seeds
Saturated Fat 3.663g 10.325g Flax seeds
Monounsaturated Fat 7.527g 25.941g Peanut butter
Polyunsaturated fat 28.73g 12.535g Flax seeds
Tryptophan 0.297mg 0.231mg Flax seeds
Threonine 0.766mg 0.525mg Flax seeds
Isoleucine 0.896mg 0.616mg Flax seeds
Leucine 1.235mg 1.546mg Peanut butter
Lysine 0.862mg 0.681mg Flax seeds
Methionine 0.37mg 0.265mg Flax seeds
Phenylalanine 0.957mg 1.202mg Peanut butter
Valine 1.072mg 0.782mg Flax seeds
Histidine 0.472mg 0.557mg Peanut butter
Fructose 0g 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.007g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Peanut 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
60%
Peanut butter
Minerals Daily Need Coverage Score
191%
Flax seeds
84%
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 seeds
Flax seeds is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 6.662g)
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 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.