Flaxseed Oil vs. Peanut Butter
Nutrition comparison of Flaxseed Oil and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and peanut butter:
- Both flaxseed oil and peanut butter are high in calories and saturated fat.
- Flaxseed oil has signficantly less carbohydrates than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than flaxseed oil.
- Peanut butter has signficantly more iron than flaxseed oil.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and peanut butter are high in calories. Flaxseed oil has 50% more calories than peanut butter - flaxseed oil has 884 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Peanut Butter | |
|---|---|---|
| Protein | ~ | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - peanut butter has 8g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 217 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both flaxseed oil and peanut butter are high in saturated fat. Flaxseed oil has 18% more saturated fat than peanut butter - flaxseed oil has 9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both flaxseed oil and peanut butter are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Flaxseed oil and peanut butter contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | ~ | 0.111 MG |
| Niacin | ~ | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | ~ | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 44 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than flaxseed oil - peanut butter has 1.9mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Peanut butter is an excellent source of potassium and it has more potassium than flaxseed oil - peanut butter has 745mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Flaxseed Oil | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.078 G |
| Total | 53.368 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and peanut butter contain significant amounts of linoleic acid.
| Flaxseed Oil | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.131 G | 0.64 G |
| linoleic acid | 14.327 G | 13.854 G |
| Total | 14.458 G | 14.494 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Peanut Butter (Peanut butter, chunk style, with salt) .
Flaxseed Oil g
()
|
Daily Values (%) |
Peanut Butter 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 flaxseed oil or peanut butter contain more calories in 100 grams?Both flaxseed oil and peanut butter are high in calories. Flaxseed oil has 50% more calories than peanut butter - flaxseed oil has 884 calories in 100g and peanut butter has 589 calories.
Does peanut butter or flaxseed oil contain more potassium?
Peanut butter is a rich source of potassium and it has more potassium than flaxseed oil - peanut butter has 745mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.