Peanut butter vs. Flax seeds — In-Depth Nutrition Comparison
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How are peanut butter and flax seeds different?
- Peanut butter is richer in vitamin B3 and vitamin E, while flax seeds are higher in vitamin B1, fiber, copper, magnesium, iron, phosphorus, selenium, and manganese.
- Flax seeds cover your daily need for vitamin B1 125% more than peanut butter.
- Peanut butter contains 29 times more vitamin E than flax seeds. Peanut butter contains 9.1mg of vitamin E, while flax seeds contain 0.31mg.
Peanut butter, smooth style, without salt and Seeds, flaxseed types were used in this article.
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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.
| Contains less SodiumSodium | -43.3% |
| 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% |
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.
| 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +996% |
| Contains more Vitamin KVitamin K | +1333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.15mg | 1.644mg | 125% |
| Polyunsaturated fat | 12.535g | 28.73g | 108% |
| Fiber | 5g | 27.3g | 89% |
| Copper | 0.422mg | 1.22mg | 89% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Vitamin B3 | 13.112mg | 3.08mg | 63% |
| Vitamin E | 9.1mg | 0.31mg | 59% |
| Magnesium | 168mg | 392mg | 53% |
| Iron | 1.74mg | 5.73mg | 50% |
| Monounsaturated fat | 25.941g | 7.527g | 46% |
| Phosphorus | 335mg | 642mg | 44% |
| Selenium | 4.1µg | 25.4µg | 39% |
| Manganese | 1.665mg | 2.482mg | 36% |
| Saturated fat | 10.325g | 3.663g | 30% |
| Calcium | 49mg | 255mg | 21% |
| Zinc | 2.51mg | 4.34mg | 17% |
| Fats | 51.36g | 42.16g | 14% |
| Protein | 22.21g | 18.29g | 8% |
| Potassium | 558mg | 813mg | 8% |
| Calories | 598kcal | 534kcal | 3% |
| Vitamin B5 | 1.137mg | 0.985mg | 3% |
| Vitamin K | 0.3µg | 4.3µg | 3% |
| Choline | 63mg | 78.7mg | 3% |
| Carbs | 22.31g | 28.88g | 2% |
| Vitamin B2 | 0.192mg | 0.161mg | 2% |
| Vitamin B6 | 0.441mg | 0.473mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Starch | 3.56g | 1% | |
| Sodium | 17mg | 30mg | 1% |
| Protein per 100 calories | 3.7g | 3.4g | N/A |
| Calories per 10 g protein | 269kcal | 292kcal | N/A |
| Weight per 100 calories | 17g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 9.9 | N/A |
| Net carbs | 17.31g | 1.58g | N/A |
| Sugar | 10.49g | 1.55g | N/A |
| Folate | 87µg | 87µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.297mg | 0% |
| Threonine | 0.525mg | 0.766mg | 0% |
| Isoleucine | 0.616mg | 0.896mg | 0% |
| Leucine | 1.546mg | 1.235mg | 0% |
| Lysine | 0.681mg | 0.862mg | 0% |
| Methionine | 0.265mg | 0.37mg | 0% |
| Phenylalanine | 1.202mg | 0.957mg | 0% |
| Valine | 0.782mg | 1.072mg | 0% |
| Histidine | 0.557mg | 0.472mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +21.4% |
| Contains more FatsFats | +21.8% |
| Contains more CarbsCarbs | +29.4% |
| Contains more WaterWater | +465.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +244.6% |
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Poly. FatPolyunsaturated fat | +129.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +791.3% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +207.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
