Flaxseed Oil vs. Peanuts
Nutrition comparison of Flaxseed Oil and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and peanuts:
- Both flaxseed oil and peanuts are high in calories and saturated fat.
- Flaxseed oil has signficantly less carbohydrates than peanut.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than flaxseed oil.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and peanuts are high in calories. Flaxseed oil has 51% more calories than peanut - flaxseed oil has 884 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanuts per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Peanuts | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - peanut has 8.4g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has 220 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both flaxseed oil and peanuts are high in saturated fat. Flaxseed oil has 16% more saturated fat than peanut - flaxseed oil has 9g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both flaxseed oil and peanuts are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin E
Peanut has 949% more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than peanut - flaxseed oil has 9.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Peanuts | |
|---|---|---|
| Thiamin | ~ | 0.152 MG |
| Riboflavin | ~ | 0.197 MG |
| Niacin | ~ | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.466 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 57 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than flaxseed oil - peanut has 1.6mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Peanut is an excellent source of potassium and it has more potassium than flaxseed oil - peanut has 634mg 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 per 100 grams.
| Flaxseed Oil | Peanuts | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.026 G |
| Total | 53.368 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and peanuts contain significant amounts of linoleic acid.
| Flaxseed Oil | Peanuts | |
|---|---|---|
| other omega 6 | 0.031 G | 0.004 G |
| linoleic acid | 14.327 G | 9.715 G |
| Total | 14.358 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Flaxseed Oil g
()
|
Daily Values (%) |
Peanuts 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 peanuts contain more calories in 100 grams?Both flaxseed oil and peanuts are high in calories. Flaxseed oil has 50% more calories than peanut - flaxseed oil has 884 calories in 100g and peanut has 587 calories.
Does peanuts or flaxseed oil contain more potassium?
Peanut is a rich source of potassium and it has more potassium than flaxseed oil - peanut has 634mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.