Peanut butter vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Flaxseed —
Protein (g)
Peanut butter 24.0
Flaxseed 18.0
Carbs (g)
Peanut butter 22.7
Flaxseed 34.4
Fat (g)
Peanut butter 49.4
Flaxseed 37.3
Fiber (g)
Peanut butter 6.32
Flaxseed 23.1
Quick answers
Which has more protein?
Peanut butter, creamy — 24.0g vs 18.0g per 100g.
Which is more nutrient-dense?
Flaxseed, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.10 g | 6.80 g | -84% |
| Protein | 24.0 g | 18.0 g | +33% |
| Total lipid (fat) | 49.4 g | 37.3 g | +33% |
| Carbohydrate, by difference | 22.7 g | 34.4 g | -34% |
| Fiber, total dietary | 6.32 g | 23.1 g | -73% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 3.28 g | +156% |
| Fatty acids, total monounsaturated | 30.7 g | 5.94 g | +417% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.121 mg | 0.537 mg | -78% |
| Niacin (Vitamin B3) | 17.2 mg | 3.76 mg | +358% |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.393 mg | -3% |
| Biotin (Vitamin B7) | 97.3 ug | 41.5 ug | +135% |
| Vitamin E (alpha-tocopherol) | 5.41 mg | 0 mg | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 230 mg | -78% |
| Iron, Fe | 1.85 mg | 5.78 mg | -68% |
| Magnesium, Mg | 193 mg | 372 mg | -48% |
| Phosphorus, P | 393 mg | 556 mg | -29% |
| Potassium, K | 654 mg | 793 mg | -18% |
| Sodium, Na | 221 mg | 36.7 mg | +501% |
| Zinc, Zn | 3.06 mg | 4.74 mg | -35% |
| Copper, Cu | 0.540 mg | 1.34 mg | -60% |
| Manganese, Mn | 1.68 mg | 2.40 mg | -30% |
| Selenium, Se | 20.2 ug | 136 ug | -85% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | 545 kcal | +16% |
| Energy (Atwater Specific Factors) | 589 kcal | 514 kcal | +15% |
| Nitrogen | 4.39 g | 3.40 g | +29% |
| Ash | 2.77 g | 3.53 g | -21% |
| Biotin | 87.8 ug | 33.8 ug | +160% |
| Betaine | 0.400 mg | 3.10 mg | -87% |
| Vitamin K1 — Phylloquinone | 0 ug | 3.67 ug | -100% |
| SFA 16:0 (Palmitic acid) | 4.11 g | 1.91 g | +115% |
| SFA 18:0 (Stearic acid) | 1.29 g | 1.19 g | +9% |
| SFA 20:0 (Arachidic acid) | 0.683 g | — | |
| SFA 22:0 (Behenic acid) | 1.42 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | 5.76 g | +417% |
| MUFA 20:1 c | 0.801 g | 0.158 g | +407% |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | 24.7 g | -60% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | 5.26 g | +85% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.229 g | 0.301 g | -24% |
| Threonine (EAA) | 0.806 g | 0.931 g | -13% |
| Isoleucine (EAA, BCAA) | 0.920 g | 0.938 g | -2% |
| Leucine (EAA, BCAA) | 1.88 g | 1.38 g | +36% |
| Lysine (EAA) | 0.951 g | 0.933 g | +2% |
| Methionine (EAA) | 0.290 g | 0.403 g | -28% |
| Phenylalanine (EAA) | 1.50 g | 1.12 g | +34% |
| Tyrosine (conditionally essential) | 1.06 g | 0.572 g | +86% |
| Valine (EAA, BCAA) | 1.12 g | 1.14 g | -2% |
| Arginine (conditionally essential) | 3.32 g | 2.21 g | +50% |
| Histidine (EAA) | 0.676 g | 0.514 g | +32% |
| Alanine | 1.16 g | 1.09 g | +7% |
| Aspartic acid | 3.41 g | 2.31 g | +48% |
| Glutamic acid | 5.82 g | 4.85 g | +20% |
| Glycine (conditionally essential) | 1.69 g | 1.39 g | +22% |
| Proline (conditionally essential) | 1.24 g | 0.873 g | +43% |
| Serine | 1.42 g | 1.14 g | +25% |
| Hydroxyproline | 0.162 g | 0.191 g | -15% |
| Cysteine | 0.514 g | 0.553 g | -7% |
| Daidzein | 0 mg | 20.2 mg | -100% |
| Genistein | 0 mg | 0.043 mg | -100% |
| Daidzin | 0.649 mg | 30.2 mg | -98% |
| Genistin | 1.93 mg | 1.95 mg | -1% |
| Glycitin | 0.412 mg | 31.5 mg | -99% |
| Proanthocyanidin dimers | 3.00 mg | — | |
| Proanthocyanidin trimers | 8.14 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | 3.10 mg | -65% |
| Choline from phosphatidylcholine | 38.0 mg | 36.0 mg | +6% |
| Choline from phosphocholine | 0.700 mg | 0.600 mg | +17% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 26.0 mg | 39.0 mg | -33% |
| Total Choline | 66.0 mg | 79.0 mg | -16% |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | 0.072 mg | -93% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.