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.
Detailed nutritional comparison of peanuts and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanuts src
Image of Flaxseeds src

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, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Flaxseeds
Protein 16% 13%
Carbohydrates 14% 20%
Fat 71% 67%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanuts or Flaxseeds .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Flaxseeds (Seeds, flaxseed) .

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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.