Peanut Butter vs. Flaxseeds
Nutrition comparison of Peanut Butter and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and flaxseeds:
- Both flaxseeds and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Flaxseed has 4.4 times less sugar than peanut butter.
- Flaxseed has more thiamin, however, peanut butter contains more niacin.
- Flaxseed is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than flaxseed.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and peanut butter are high in calories. Peanut butter has a little more calories (10%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in carbs, heavier in fat and similar to flaxseeds for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Flaxseeds | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 14% | 21% |
| Fat | 71% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter has 25% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both flaxseeds and peanut butter are high in dietary fiber. Flaxseed has 241% more dietary fiber than peanut butter - flaxseed has 27.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Flaxseed has 4.4 times less sugar than peanut butter - flaxseed has 1.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both flaxseeds and peanut butter are high in protein. Peanut butter has 32% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and flaxseed has 52% less saturated fat than peanut butter - flaxseed has 3.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and peanut butter contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Flaxseeds and peanut butter contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, however, peanut butter contains more niacin. Both peanut butter and flaxseeds contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Flaxseeds | |
|---|---|---|
| Thiamin | 0.106 MG | 1.644 MG |
| Riboflavin | 0.111 MG | 0.161 MG |
| Niacin | 13.696 MG | 3.08 MG |
| Pantothenic acid | 1.118 MG | 0.985 MG |
| Vitamin B6 | 0.418 MG | 0.473 MG |
| Folate | 92 UG | 87 UG |
Minerals
calcium
Both flaxseeds and peanut butter are high in calcium. Flaxseed has 467% more calcium than peanut butter - flaxseed has 255mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 202% more iron than peanut butter - flaxseed has 5.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both flaxseeds and peanut butter are high in potassium. Flaxseed has a little more potassium (9%) than peanut butter by weight - flaxseed has 813mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 22.813 G |
| Total | 0.078 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than flaxseed per 100 grams.
| Peanut Butter | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 13.854 G | 5.903 G |
| Total | 13.854 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Flaxseeds (Seeds, flaxseed) .
Peanut Butter g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or peanut butter contain more calories in 100 grams?Both flaxseeds and peanut butter are high in calories. Peanut butter has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and peanut butter has 589 calories.
Does flaxseeds or peanut butter contain more calcium?
Both flaxseeds and peanut butter are high in calcium. Flaxseed has 470% more calcium than peanut butter - flaxseed has 255mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does flaxseeds or peanut butter contain more iron?
Flaxseed is an abundant source of iron and it has 200% more iron than peanut butter - flaxseed has 5.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does flaxseeds or peanut butter contain more potassium?
Both flaxseeds and peanut butter are high in potassium. Flaxseed has a little more potassium ( 10%) than peanut butter by weight - flaxseed has 813mg of potassium in 100 grams and peanut butter has 745mg of potassium.