Peanut butter vs. Flaxseed oil — In-Depth Nutrition Comparison

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A recap on the differences between peanut butter and flaxseed oil

Peanut butter is higher in manganese, vitamin E, protein, phosphorus, copper, magnesium, zinc, iron, and potassium, yet flaxseed oil is higher in fats.
Flaxseed oil covers your daily fats needs 73% more than peanut butter.
Peanut butter contains 60 times more protein than flaxseed oil. While peanut butter contains 22.21g of protein, flaxseed oil contains only 0.37g.
The glycemic index of flaxseed oil is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Oil, flaxseed, contains added sliced flaxseed.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut butter

Flaxseed oil

Contains more MagnesiumMagnesium	+1020%
Contains more CalciumCalcium	+444.4%
Contains more PotassiumPotassium	+1700%
Contains more IronIron	+411.8%
Contains more CopperCopper	+529.9%
Contains more ZincZinc	+709.7%
Contains more PhosphorusPhosphorus	+1140.7%
Contains more ManganeseManganese	+1080.9%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-64.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut butter

Flaxseed oil

Contains more Vitamin EVitamin E	+1181.7%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin KVitamin K

+1000%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.027g	48.93g	3056%
Polyunsaturated fat	12.535g	64.876g	349%
Vitamin B3	13.112mg		82%
Fats	51.36g	99.01g	73%
Manganese	1.665mg	0.141mg	66%
Vitamin E	9.1mg	0.71mg	56%
Protein	22.21g	0.37g	44%
Phosphorus	335mg	27mg	44%
Copper	0.422mg	0.067mg	39%
Magnesium	168mg	15mg	36%
Vitamin B6	0.441mg		34%
Vitamin B5	1.137mg		23%
Folate	87µg		22%
Fiber	5g		20%
Zinc	2.51mg	0.31mg	20%
Omega-6 (Linoleic acid)	12.215g	15.679g	20%
Iron	1.74mg	0.34mg	18%
Potassium	558mg	31mg	16%
Vitamin B2	0.192mg		15%
Calories	598kcal	878kcal	14%
Vitamin B1	0.15mg		13%
Monounsaturated fat	25.941g	20.634g	13%
Choline	63mg		11%
Carbs	22.31g	0.39g	7%
Selenium	4.1µg		7%
Saturated fat	10.325g	9.047g	6%
Calcium	49mg	9mg	4%
Vitamin K	0.3µg	3.3µg	3%
Starch	3.56g		1%
Protein per 100 calories	3.7g	0.04g	N/A
Calories per 10 g protein	269kcal	23730kcal	N/A
Weight per 100 calories	17g	11g	N/A
Unsaturated / Saturated Fat ratio	3.7	9.5	N/A
Net carbs	17.31g	0.39g	N/A
Sugar	10.49g		N/A
Sodium	17mg	6mg	0%
Trans fat	0.075g	0.184g	N/A
Tryptophan	0.231mg		0%
Threonine	0.525mg		0%
Isoleucine	0.616mg		0%
Leucine	1.546mg		0%
Lysine	0.681mg		0%
Methionine	0.265mg		0%
Phenylalanine	1.202mg		0%
Valine	0.782mg		0%
Histidine	0.557mg		0%
Fructose	0.12g		0%
Omega-3 (Eicosatrienoic acid)	0.01g	0.077g	N/A
Omega-6 (Gamma-linolenic acid)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0g	0.026g	N/A
Omega-6 (Eicosadienoic acid)	0.008g	0.034g	N/A