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.
Detailed nutritional comparison of peanut butter and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanut Butter src
Image of Flaxseeds src

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, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Flaxseeds
Protein 15% 13%
Carbohydrates 14% 20%
Fat 71% 67%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanut Butter or Flaxseeds .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Flaxseeds (Seeds, flaxseed) .

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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.