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 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
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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" 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
60%
Minerals Daily Need Coverage Score
191%
84%
Comparison summary
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 8.94g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 6.662g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.