Flaxseed vs Peanut Butter Creamy
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Peanut Butter Creamy has more protein per 100 calories: 3.8 g against 3.3 g.
- Peanut Butter Creamy is lighter per 100 g: 316 kcal against 545 kcal.
- Flaxseed leads in 9 micronutrients, including Thiamin (B1), Vitamin K, Calcium.
- Peanut Butter Creamy leads in 30 micronutrients, including Riboflavin (B2), Niacin (B3), Folate.
Per 100 calories
| Nutrient | Flaxseed | Peanut Butter Creamy |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 3.8 g |
| Carbs | 6.31 g | 3.59 g |
| Fat | 6.84 g | 7.82 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.038 mg |
| Riboflavin (B2) | 0 mg | 0.049 mg |
| Niacin (B3) | 0.69 mg | 5.44 mg |
| Vitamin B6 | 0.072 mg | 0.082 mg |
| Folate | 7.6 µg | 34.1 µg |
| Choline | 0 mg | 30.2 mg |
| Vitamin E | 0 mg | 1.71 mg |
| Vitamin K | 0.675 µg | 0 µg |
| Minerals | ||
| Calcium | 42.2 mg | 15.8 mg |
| Iron | 1.06 mg | 0.585 mg |
| Magnesium | 68.3 mg | 61.1 mg |
| Phosphorus | 102 mg | 124 mg |
| Potassium | 146 mg | 207 mg |
| Sodium | 6.73 mg | 69.9 mg |
| Zinc | 0.87 mg | 0.968 mg |
| Copper | 0.246 mg | 0.171 mg |
| Manganese | 0.44 mg | 0.532 mg |
| Selenium | 25 µg | 6.39 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.82 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 3.21 g |
| Monounsaturated Fat | 1.09 g | 9.29 g |
| Saturated Fat | 0.602 g | 2.91 g |
| Trans Fat | 0 g | 0.012 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 3.32 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.214 g |
| Isoleucine | 0.172 g | 0.291 g |
| Leucine | 0.253 g | 0.595 g |
| Lysine | 0.171 g | 0.301 g |
| Methionine | 0.074 g | 0.092 g |
| Phenylalanine | 0.206 g | 0.475 g |
| Tyrosine | 0.105 g | 0.335 g |
| Threonine | 0.171 g | 0.255 g |
| Tryptophan | 0.055 g | 0.072 g |
| Valine | 0.209 g | 0.354 g |
| Arginine | 0.406 g | 1.05 g |
| Alanine | 0.198 g | 0.367 g |
| Serine | 0.424 g | 1.08 g |
| Proline | 0.89 g | 1.84 g |
| Glycine | 0.255 g | 0.535 g |
| Aspartic Acid | 0.16 g | 0.392 g |
| Glutamic Acid | 0.209 g | 0.449 g |
Per 100 grams
| Nutrient | Flaxseed | Peanut Butter Creamy |
|---|---|---|
| Calories | 545 kcal | 316 kcal |
| Protein | 18 g | 12 g |
| Carbs | 34.4 g | 11.4 g |
| Fat | 37.3 g | 24.7 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.121 mg |
| Riboflavin (B2) | 0 mg | 0.155 mg |
| Niacin (B3) | 3.76 mg | 17.2 mg |
| Vitamin B6 | 0.393 mg | 0.258 mg |
| Folate | 41.4 µg | 108 µg |
| Choline | 0 mg | 95.5 mg |
| Vitamin E | 0 mg | 5.41 mg |
| Vitamin K | 3.68 µg | 0 µg |
| Minerals | ||
| Calcium | 230 mg | 49.8 mg |
| Iron | 5.78 mg | 1.85 mg |
| Magnesium | 372 mg | 193 mg |
| Phosphorus | 556 mg | 393 mg |
| Potassium | 793 mg | 654 mg |
| Sodium | 36.7 mg | 221 mg |
| Zinc | 4.74 mg | 3.06 mg |
| Copper | 1.34 mg | 0.54 mg |
| Manganese | 2.4 mg | 1.68 mg |
| Selenium | 136 µg | 20.2 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 5.75 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 10.1 g |
| Monounsaturated Fat | 5.94 g | 29.4 g |
| Saturated Fat | 3.28 g | 9.2 g |
| Trans Fat | 0 g | 0.038 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 10.5 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.676 g |
| Isoleucine | 0.938 g | 0.92 g |
| Leucine | 1.38 g | 1.88 g |
| Lysine | 0.932 g | 0.951 g |
| Methionine | 0.402 g | 0.29 g |
| Phenylalanine | 1.12 g | 1.5 g |
| Tyrosine | 0.572 g | 1.06 g |
| Threonine | 0.931 g | 0.806 g |
| Tryptophan | 0.301 g | 0.229 g |
| Valine | 1.14 g | 1.12 g |
| Arginine | 2.21 g | 3.32 g |
| Alanine | 1.08 g | 1.16 g |
| Serine | 2.31 g | 3.42 g |
| Proline | 4.85 g | 5.82 g |
| Glycine | 1.39 g | 1.69 g |
| Aspartic Acid | 0.872 g | 1.24 g |
| Glutamic Acid | 1.14 g | 1.42 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Peanut Butter Creamy, including preparation variants and research-cited compound levels, or compare any two foods.