Peanuts vs. Flaxseeds
Nutrition comparison of Peanuts and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and flaxseeds:
- Both flaxseeds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Flaxseed has more thiamin, however, peanut contains more niacin.
- Flaxseed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and peanuts are high in calories. Peanut has a little more calories (10%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in carbs, heavier in fat and similar to flaxseeds for protein. Peanuts has a macronutrient ratio of 16:14:71 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Flaxseeds | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 14% | 21% |
| Fat | 71% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut has 26% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both flaxseeds and peanuts are high in dietary fiber. Flaxseed has 225% more dietary fiber than peanut - flaxseed has 27.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Flaxseeds and peanuts contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both flaxseeds and peanuts are high in protein. Peanut has 33% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and flaxseed has 53% less saturated fat than peanut - flaxseed has 3.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and flaxseeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and peanuts contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 14 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Flaxseeds and peanuts contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, however, peanut contains more niacin. Both peanuts and flaxseeds contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Flaxseeds | |
|---|---|---|
| Thiamin | 0.152 MG | 1.644 MG |
| Riboflavin | 0.197 MG | 0.161 MG |
| Niacin | 14.355 MG | 3.08 MG |
| Pantothenic acid | 1.011 MG | 0.985 MG |
| Vitamin B6 | 0.466 MG | 0.473 MG |
| Folate | 97 UG | 87 UG |
Minerals
calcium
Both flaxseeds and peanuts are high in calcium. Flaxseed has 340% more calcium than peanut - flaxseed has 255mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 263% more iron than peanut - flaxseed has 5.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both flaxseeds and peanuts are high in potassium. Flaxseed has 28% more potassium than peanut - flaxseed has 813mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 22.813 G |
| Total | 0.026 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and flaxseeds contain significant amounts of linoleic acid.
| Peanuts | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.004 G | 0.007 G |
| linoleic acid | 9.715 G | 5.903 G |
| Total | 9.719 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.
Peanuts g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 peanuts contain more calories in 100 grams?Both flaxseeds and peanuts are high in calories. Peanut has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and peanut has 587 calories.
Does flaxseeds or peanuts contain more calcium?
Both flaxseeds and peanuts are high in calcium. Flaxseed has 340% more calcium than peanut - flaxseed has 255mg of calcium in 100 grams and peanut has 58mg of calcium.
Does flaxseeds or peanuts contain more iron?
Flaxseed is an abundant source of iron and it has 260% more iron than peanut - flaxseed has 5.7mg of iron in 100 grams and peanut has 1.6mg of iron.
Does flaxseeds or peanuts contain more potassium?
Both flaxseeds and peanuts are high in potassium. Flaxseed has 30% more potassium than peanut - flaxseed has 813mg of potassium in 100 grams and peanut has 634mg of potassium.