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Flax Seeds vs Peanuts: How Do They Compare?

This article explains the key similarities and differences between flax seeds and peanuts, foods from the nuts and seeds group. Read on to learn more about the flax seeds vs peanuts comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on December 29, 2022.

Flax Seeds and peanuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on flax seeds and peanuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.


Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Peanuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate peanuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Peanuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving peanuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Peanuts are an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Flax Seeds vs Peanuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing flax seeds vs peanuts.

This comparison will start by comparing the caloric value of flax seeds and peanuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Flax SeedsPeanuts
Energy534 kcal587 kcal
Carbs28.9 g21.26 g
Sugar1.55 g4.9 g
Fiber27.3 g8.4 g
Protein18.3 g24.35 g
Fat42.2 g49.66 g
Saturated Fat3.66 g7.723 g

Flax Seeds vs Peanuts Calories

Nuts and seeds are generally high in calories; the same goes for flax seeds and peanuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing flax seeds vs peanuts for weight loss, flax seeds are slightly lower in calories, with 150 calories per serving, compared to 164 calories per serving of peanuts.

However, both flax seeds and peanuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Flax Seeds vs Peanuts Protein

Nuts and seeds, including flax seeds and peanuts, are an important source of plant-based protein.

Peanuts offer around 25% more protein than flax seeds.

Peanuts have 24.4 grams of protein per 100 grams (or 6.8g per serving), while flax seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving).

Flax Seeds vs Peanuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in flax seeds and peanuts.

The total amount of carbohydrates is around 26% higher in flax seeds than in peanuts. They have 28.9 grams per 100 grams, compared to 21.3 grams in peanuts.

There’s less sugar in flax seeds than in peanuts, 71% precisely.

One handful of flax seeds (28 grams) contains 0.4 grams of sugar, while the same amount of peanuts contains 1.4 grams.

Lastly, let’s take a look at the dietary fiber in flax seeds and peanuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than peanuts which offer 2.4 grams per portion.

Flax Seeds vs Peanuts Fats

Like the other nuts and seeds, fats in flax seeds and peanuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in flax seeds and peanuts:

  • Flax Seeds: 42.2 grams per 100 grams
  • Peanuts: 49.7 per 100 grams

Speaking of saturated fats, flax seeds are 52% lower in saturated fats.

Flax Seeds and peanuts contain 3.7 grams and 7.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Peanuts Vitamins Content

This section will discuss the vitamin content of flax seeds and peanuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Flax Seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

However, peanuts have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin K.

Flax Seeds and peanuts contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins flax seeds and peanuts contain side by side, so you can easily compare them.

Flax SeedsPeanuts
Vitamin A00
Vitamin C0.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)1.64 mg0.152 mg
Vitamin B2 (Riboflavin)0.161 mg0.197 mg
Vitamin B3 (Niacin)3.08 mg14.355 mg
Vitamin B5 (Pantothenic acid)0.985 mg1.011 mg
Vitamin B6 (Pyroxidine)0.473 mg0.466 mg
Vitamin B9 (Folate)87 µg97 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.31 mg4.93 mg
Vitamin K4.3 µg0

Flax Seeds vs Peanuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the flax seeds and peanuts comparison focuses on their mineral content.

On the other hand, peanuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Flax Seeds and peanuts contain the same amount of fluoride.

Check out the table below to learn how flax seeds and peanuts compare when it comes to mineral contents.

Flax SeedsPeanuts
Calcium255 mg58 mg
Copper1.22 mg0.428 mg
Iron5.73 mg1.58 mg
Magnesium392 mg178 mg
Manganese2.48 mg1.786 mg
Phosphorus642 mg363 mg
Potassium813 mg634 mg
Selenium25.4 µg9.3 µg
Sodium30 mg6 mg
Zinc4.34 mg2.77 mg

The Final Word

Flax Seeds and peanuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both flax seeds and peanuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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