Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Flax Seeds
      ×
      Raw Peanuts
      ×
      Dried Pumpkin And Squash Seeds
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Raw Peanuts 1 oz (x1) 8% DV 161 calories
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 8% DV 159 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Raw Peanuts 1 oz (x1) 18% DV 14g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 18% DV 13.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Raw Peanuts 1 oz (x1) 2% DV 4.6g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Raw Peanuts 1 oz (x1) 15% DV 7.3g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 17% DV 8.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Raw Peanuts 1 oz (x1) 0% DV 0mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Raw Peanuts 1 oz (x1) 9% DV 1.8g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 12% DV 2.5g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Raw Peanuts 1 oz (x1) 9% DV 2.4g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 6% DV 1.7g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Raw Peanuts 1 oz (x1) 3% DV 1.3g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 0.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Raw Peanuts 1 oz (x1) 7% DV 1.3mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 14% DV 2.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Raw Peanuts 1 oz (x1) 2% DV 26.1mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 13.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Raw Peanuts 1 oz (x1) 4% DV 200.2mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 5% DV 229.8mg
      Comparison Table

      Table Legend

      1. Flax Seeds
      2. Raw Peanuts
      3. Dried Pumpkin And Squash Seeds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)      		 152
      (8%)      		 161
      (8%)      		 159
      (8%)
      Fat (g)
      (%DV)      		 12
      (15%)      		 14
      (18%)      		 13.9
      (18%)
      Protein (g)
      (%DV)      		 5.2
      (10%)      		 7.3
      (15%)      		 8.6
      (17%)
      Carbohydrate (g)
      (%DV)      		 8.2
      (3%)      		 4.6
      (2%)      		 3
      (1%)
      Sugars (g)
      (%DV)      		 0.44
      (1%)      		 1.3
      (3%)      		 0.4
      (1%)
      Fiber (g)
      (%DV)      		 7.8
      (28%)      		 2.4
      (9%)      		 1.7
      (6%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1
      (5%)      		 1.8
      (9%)      		 2.5
      (12%)
      Net-Carbs (g) 0.45
      		2.2
      		1.3
      Trans Fatty Acids (g) --
      		0
      		0.02
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)      		 72.4
      (6%)      		 26.1
      (2%)      		 13.1
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.6
      (9%)      		 1.3
      (7%)      		 2.5
      (14%)
      Potassium, K (mg)
      (%DV)      		 230.9
      (5%)      		 200.2
      (4%)      		 229.8
      (5%)
      Magnesium (mg)
      (%DV)      		 111.3
      (27%)      		 47.7
      (11%)      		 168.1
      (40%)
      Phosphorus, P (mg)
      (%DV)      		 182.3
      (15%)      		 106.8
      (9%)      		 350.2
      (28%)
      Sodium (mg)
      (%DV)      		 8.5
      (0%)      		 5.1
      (0%)      		 2
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 1.2
      (11%)      		 0.93
      (8%)      		 2.2
      (20%)
      Copper, Cu (mg)
      (%DV)      		 0.35
      (38%)      		 0.32
      (36%)      		 0.38
      (42%)
      Manganese (mg)
      (%DV)      		 0.7
      (31%)      		 0.55
      (24%)      		 1.3
      (56%)
      Selenium, Se (mcg)
      (%DV)      		 7.2
      (13%)      		 2
      (4%)      		 2.7
      (5%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 28
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.28
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.17
      (0%)      		 0
      (0%)      		 0.54
      (1%)
      Thiamin (B1) (mg)
      (%DV)      		 0.47
      (39%)      		 0.18
      (15%)      		 0.08
      (6%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.05
      (4%)      		 0.04
      (3%)      		 0.04
      (3%)
      Niacin (B3) (mg)
      (%DV)      		 0.87
      (5%)      		 3.4
      (21%)      		 1.4
      (9%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.28
      (6%)      		 0.5
      (10%)      		 0.21
      (4%)
      Vitamin B6 (mg)
      (%DV)      		 0.13
      (8%)      		 0.1
      (6%)      		 0.04
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 24.7
      (6%)      		 68.2
      (17%)      		 16.5
      (4%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 24.7
      (6%)      		 68.2
      (17%)      		 16.5
      (4%)
      Folate DFE (mcg)
      (%)      		 24.7
      (6%)      		 68.2
      (17%)      		 16.5
      (4%)
      Choline (mg)
      (%DV)      		 22.4
      (4%)      		 14.9
      (3%)      		 17.9
      (3%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 2.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0.28
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0.28
      (0%)
      Vitamin A, IU (IU) 0 0 4.5
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 184.9
      		0
      		21
      Vitamin E (mg)
      (%DV)      		 0.09
      (1%)      		 2.4
      (16%)      		 0.62
      (4%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 1.2
      (1%)      		 0
      (0%)      		 2.1
      (2%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		0
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 2
      		1.8
      		1.5
      Ash (g) 1
      		0.66
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 0.55
      		1.72
      		7.72
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.33
      		--
      		0.32
      Glucose (Dextrose) (g) 0.11
      		--
      		0.04
      Fructose (g) 0
      		--
      		0.04
      Lactose (g) 0
      		--
      		0
      Maltose (g) 0
      		--
      		0
      Galactose (g) 0
      		--
      		0
      Starch (g) --
      		--
      		0.42
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 2.138
      		6.937
      		4.613
      Polyunsaturated Fats (g) 8.159
      		4.418
      		5.957
      Omega 3s (g)
      (%AI)      		 6.479
      (405%)      		 0.001
      (0%)      		 0.034
      (2%)
      Omega 6s (g)
      (%AI)      		 1.676
      (10%)      		 4.418
      (26%)      		 5.871
      (35%)
      Omega 3 to Omega 6 Ratio 3.86
      		0
      		0.01
      Omega 6 to Omega 3 Ratio 0.26
      		5185
      		172.26
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 6.479
      (405%)      		 --
      (--%)      		 0.034
      (2%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		5.869
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) 0.002
      		--
      		0.001
      DHG-linolenic acid (DGLA) (g) --
      		--
      		0
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0.001
      Lauric Acid (12:0) (g) 0
      		0
      		0.002
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.002
      		0.007
      		0.017
      Pentadecanoic Acid (15:0) (g) 0.001
      		--
      		0.002
      Palmitic Acid (16:0) (g) 0.615
      		1.464
      		1.523
      Margaric Acid (17:0) (g) 0.005
      		--
      		0.011
      Stearic Acid (18:0) (g) 0.378
      		0.312
      		0.815
      Arachidic Acid (20:0) (g) 0.015
      		--
      		0.06
      Behenic Acid (22:0) (g) 0.015
      		--
      		0.016
      Lignoceric Acid (24:0) (g) 0.009
      		--
      		0.012
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		0
      Pentadecenoic Acid (15:1) (g) --
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.007
      		0.003
      		0.014
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		0.014
      Heptadecenoic Acid (17:1) (g) --
      		--
      		0
      Oleic Acid (18:1) (g) 2.09
      		6.747
      		4.582
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		4.575
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.019
      		0.188
      		0.016
      Docosenoic Acid (22:1) (g) 0.004
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		0
      c-Tetracosenoic Acid (24:1 c) (g) 0.018
      		--
      		0.001
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.676
      		4.418
      		5.882
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		0.001
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 6.479
      		0.001
      		0.034
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0.037
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		0.002
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		0.011
      t-Monoenoic Fats (g) --
      		--
      		0.007
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		0
      t-Oleic Acid (18:1 t) (g) --
      		--
      		0.007
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		0
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		0.011
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) 0.003
      		--
      		--
      Campesterol (g) 0.013
      		--
      		--
      Beta-sitosterol (g) 0.026
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)      		 134
      (19%)      		 185
      (26%)      		 222
      (32%)
      Isoleucine (mg)
      (%RDI)      		 254
      (18%)      		 258
      (18%)      		 364
      (26%)
      Leucine (mg)
      (%RDI)      		 351
      (13%)      		 475
      (17%)      		 687
      (25%)
      Lysine (mg)
      (%RDI)      		 245
      (12%)      		 263
      (13%)      		 351
      (17%)
      Methionine (mg)
      (%RDI)      		 105
      (14%)      		 90
      (12%)      		 171
      (24%)
      Phenylalanine (mg)
      (%RDI)      		 272
      (31%)      		 391
      (45%)      		 492
      (56%)
      Threonine (mg)
      (%RDI)      		 218
      (21%)      		 251
      (24%)      		 283
      (27%)
      Tryptophan (mg)
      (%RDI)      		 84
      (30%)      		 71
      (25%)      		 164
      (58%)
      Valine (mg)
      (%RDI)      		 304
      (17%)      		 307
      (17%)      		 448
      (25%)
      Conditional  
      Arginine (mg) 547
      		876
      		1520
      Cystine (mg)
      (%RDI)      		 97
      (34%)      		 94
      (33%)      		 94
      (33%)
      Glycine (mg) 354
      		441
      		523
      Proline (mg) 229
      		323
      		374
      Tyrosine (mg)
      (%RDI)      		 140
      (16%)      		 298
      (34%)      		 310
      (35%)
      Non-Essential  
      Alanine (mg) 263
      		291
      		422
      Aspartic acid (mg) 581
      		893
      		841
      Betaine (mg) 0.88
      		0.17
      		--
      Glutamic acid (mg) 1147
      		1531
      		1757
      Hydroxyproline (mg) 50
      		--
      		--
      Serine (mg) 275
      		361
      		475
      Data Source
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Raw Peanuts
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Dried Pumpkin And Squash Seeds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.