Flax seeds vs. Peanut butter — In-Depth Nutrition Comparison
Compare
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 cover your daily need for 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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.644mg | 0.15mg | 125% |
| Polyunsaturated fat | 28.73g | 12.535g | 108% |
| Copper | 1.22mg | 0.422mg | 89% |
| Fiber | 27.3g | 5g | 89% |
| Vitamin B3 | 3.08mg | 13.112mg | 63% |
| Vitamin E | 0.31mg | 9.1mg | 59% |
| Magnesium | 392mg | 168mg | 53% |
| Iron | 5.73mg | 1.74mg | 50% |
| Monounsaturated fat | 7.527g | 25.941g | 46% |
| Phosphorus | 642mg | 335mg | 44% |
| Selenium | 25.4µg | 4.1µg | 39% |
| Manganese | 2.482mg | 1.665mg | 36% |
| Saturated fat | 3.663g | 10.325g | 30% |
| Calcium | 255mg | 49mg | 21% |
| Zinc | 4.34mg | 2.51mg | 17% |
| Fats | 42.16g | 51.36g | 14% |
| Potassium | 813mg | 558mg | 8% |
| Protein | 18.29g | 22.21g | 8% |
| Calories | 534kcal | 598kcal | 3% |
| Vitamin K | 4.3µg | 0.3µg | 3% |
| Choline | 78.7mg | 63mg | 3% |
| Vitamin B5 | 0.985mg | 1.137mg | 3% |
| Vitamin B2 | 0.161mg | 0.192mg | 2% |
| Vitamin B6 | 0.473mg | 0.441mg | 2% |
| Carbs | 28.88g | 22.31g | 2% |
| Sodium | 30mg | 17mg | 1% |
| Starch | 3.56g | 1% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 17.31g | N/A |
| Sugar | 1.55g | 10.49g | N/A |
| Folate | 87µg | 87µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.297mg | 0.231mg | 0% |
| Threonine | 0.766mg | 0.525mg | 0% |
| Isoleucine | 0.896mg | 0.616mg | 0% |
| Leucine | 1.235mg | 1.546mg | 0% |
| Lysine | 0.862mg | 0.681mg | 0% |
| Methionine | 0.37mg | 0.265mg | 0% |
| Phenylalanine | 0.957mg | 1.202mg | 0% |
| Valine | 1.072mg | 0.782mg | 0% |
| Histidine | 0.472mg | 0.557mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
