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Flax vs Peanut butter - In-Depth Nutrition Comparison

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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
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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
:
Contains more Iron +229.3%
Contains more Calcium +420.4%
Contains more Potassium +45.7%
Contains more Magnesium +133.3%
Contains more Copper +189.1%
Contains more Zinc +72.9%
Contains more Phosphorus +91.6%
Contains less Sodium -43.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +229.3%
Contains more Calcium +420.4%
Contains more Potassium +45.7%
Contains more Magnesium +133.3%
Contains more Copper +189.1%
Contains more Zinc +72.9%
Contains more Phosphorus +91.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
110%
Flax
133%
Peanut butter
Carbohydrates
29%
Flax
22%
Peanut butter
Fats
195%
Flax
237%
Peanut butter

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Flax
Flax contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Peanut butter Opinion
Calories 534 598 Peanut butter
Protein 18.29 22.21 Peanut butter
Fats 42.16 51.36 Peanut butter
Vitamin C 0.6 0 Flax
Carbs 28.88 22.31 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.74 Flax
Calcium 255 49 Flax
Potassium 813 558 Flax
Magnesium 392 168 Flax
Sugars 1.55 10.49 Flax
Fiber 27.3 5 Flax
Copper 1.22 0.422 Flax
Zinc 4.34 2.51 Flax
Starch 3.56 Peanut butter
Phosphorus 642 335 Flax
Sodium 30 17 Peanut butter
Vitamin A 0 0
Vitamin E 0.31 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 1.644 0.15 Flax
Vitamin B2 0.161 0.192 Peanut butter
Vitamin B3 3.08 13.112 Peanut butter
Vitamin B5 0.985 1.137 Peanut butter
Vitamin B6 0.473 0.441 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.3 Flax
Folate 87 87
Trans Fat 0.075 Flax
Saturated Fat 3.663 10.325 Flax
Monounsaturated Fat 7.527 25.941 Peanut butter
Polyunsaturated fat 28.73 12.535 Flax
Tryptophan 0.297 0.231 Flax
Threonine 0.766 0.525 Flax
Isoleucine 0.896 0.616 Flax
Leucine 1.235 1.546 Peanut butter
Lysine 0.862 0.681 Flax
Methionine 0.37 0.265 Flax
Phenylalanine 0.957 1.202 Peanut butter
Valine 1.072 0.782 Flax
Histidine 0.472 0.557 Peanut butter
Fructose 0 0.12 Peanut butter

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 of 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.