Butter, Unsalted vs. Flaxseeds
Nutrition comparison of Butter, Unsalted and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and flaxseeds:
- Both flaxseeds and butter, unsalted are high in calories.
- Butter, unsalted has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than butter, unsalted.
- Butter, unsalted has signficantly less carbohydrates than flaxseed.
- Butter, unsalted is an excellent source of Vitamin A.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and butter, unsalted are high in calories. Butter, unsalted has 34% more calories than flaxseed - flaxseed has 534 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Butter, unsalted has a macronutrient ratio of 0:0:100 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Butter, unsalted has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in butter, unsalted comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - flaxseed has 27.3g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Flaxseeds and butter, unsalted contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 20 times more protein than butter, unsalted - flaxseed has 18.3g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and flaxseed has 93% less saturated fat than butter, unsalted - flaxseed has 3.7g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and flaxseed has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and butter, unsalted contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - butter, unsalted has 684ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Butter, unsalted has 648% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Flaxseeds and butter, unsalted contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
| Butter, Unsalted | Flaxseeds | |
|---|---|---|
| Thiamin | 0.005 MG | 1.644 MG |
| Riboflavin | 0.034 MG | 0.161 MG |
| Niacin | 0.042 MG | 3.08 MG |
| Pantothenic acid | 0.11 MG | 0.985 MG |
| Vitamin B6 | 0.003 MG | 0.473 MG |
| Folate | 3 UG | 87 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 963% more calcium than butter, unsalted - flaxseed has 255mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 285 times more iron than butter, unsalted - flaxseed has 5.7mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 32 times more potassium than butter, unsalted - flaxseed has 813mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, butter, unsalted has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than butter, unsalted per 100 grams.
| Butter, Unsalted | Flaxseeds | |
|---|---|---|
| beta-carotene | 158 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than butter, unsalted per 100 grams.
| Butter, Unsalted | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 22.813 G |
| Total | 1.18 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than butter, unsalted per 100 grams.
| Butter, Unsalted | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 1.83 G | 5.903 G |
| Total | 1.83 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.
Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Flaxseeds (Seeds, flaxseed) .
Butter, Unsalted g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds or butter, unsalted contain more calories in 100 grams?Both flaxseeds and butter, unsalted are high in calories. Butter, unsalted has 30% more calories than flaxseed - flaxseed has 534 calories in 100g and butter, unsalted has 717 calories.
Does flaxseeds or butter, unsalted contain more calcium?
Flaxseed is a rich source of calcium and it has 960% more calcium than butter, unsalted - flaxseed has 255mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.
Does flaxseeds or butter, unsalted contain more iron?
Flaxseed is an abundant source of iron and it has 285 times more iron than butter, unsalted - flaxseed has 5.7mg of iron in 100 grams and butter, unsalted has 0.02mg of iron.
Does flaxseeds or butter, unsalted contain more potassium?
Flaxseed is a rich source of potassium and it has 32 times more potassium than butter, unsalted - flaxseed has 813mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.