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Peanut butter vs Seed - In-Depth Nutrition Comparison

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The main differences between Peanut butter and Seed

  • Peanut butter is richer in Vitamin E , yet Seed is richer in Fiber, Selenium, Phosphorus, Iron, Calcium, Copper, Manganese, Magnesium and Vitamin B1.
  • Daily need coverage for Fiber from Seed is 118% higher.
  • Peanut butter contains 18 times more Vitamin E than Seed. Peanut butter contains 9.1mg of Vitamin E , while Seed contains 0.5mg.

Food types used in this article are Peanut butter, smooth style, without salt and Seeds, chia seeds, dried.

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Peanut butter vs Seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Seed
Contains more Potassium +37.1%
Contains more Iron +343.7%
Contains more Calcium +1187.8%
Contains more Magnesium +99.4%
Contains more Copper +119%
Contains more Zinc +82.5%
Contains more Phosphorus +156.7%
Equal in Sodium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +37.1%
Contains more Iron +343.7%
Contains more Calcium +1187.8%
Contains more Magnesium +99.4%
Contains more Copper +119%
Contains more Zinc +82.5%
Contains more Phosphorus +156.7%
Equal in Sodium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Seed
Contains more Vitamin E +1720%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +48.5%
Contains more Folate +77.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin E +1720%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +48.5%
Contains more Folate +77.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
62
Peanut butter
35
Seed
Mineral Summary Score
76
Peanut butter
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
133%
Peanut butter
99%
Seed
Carbohydrates
22%
Peanut butter
42%
Seed
Fats
237%
Peanut butter
142%
Seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut butter Seed
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut butter Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 10.49g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 6.995g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut butter Seed Opinion
Calories 598 486 Peanut butter
Protein 22.21 16.54 Peanut butter
Fats 51.36 30.74 Peanut butter
Vitamin C 0 1.6 Seed
Carbs 22.31 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Peanut butter
Iron 1.74 7.72 Seed
Calcium 49 631 Seed
Potassium 558 407 Peanut butter
Magnesium 168 335 Seed
Sugars 10.49 Seed
Fiber 5 34.4 Seed
Copper 0.422 0.924 Seed
Zinc 2.51 4.58 Seed
Starch 3.56 Peanut butter
Phosphorus 335 860 Seed
Sodium 17 16 Seed
Vitamin A 0 54 Seed
Vitamin E 9.1 0.5 Peanut butter
Vitamin D 0 Peanut butter
Vitamin B1 0.15 0.62 Seed
Vitamin B2 0.192 0.17 Peanut butter
Vitamin B3 13.112 8.83 Peanut butter
Vitamin B5 1.137 Peanut butter
Vitamin B6 0.441 Peanut butter
Vitamin B12 0 0
Vitamin K 0.3 Peanut butter
Folate 87 49 Peanut butter
Trans Fat 0.075 0.14 Peanut butter
Saturated Fat 10.325 3.33 Seed
Monounsaturated Fat 25.941 2.309 Peanut butter
Polyunsaturated fat 12.535 23.665 Seed
Tryptophan 0.231 0.436 Seed
Threonine 0.525 0.709 Seed
Isoleucine 0.616 0.801 Seed
Leucine 1.546 1.371 Peanut butter
Lysine 0.681 0.97 Seed
Methionine 0.265 0.588 Seed
Phenylalanine 1.202 1.016 Peanut butter
Valine 0.782 0.95 Seed
Histidine 0.557 0.531 Peanut butter
Fructose 0.12 Peanut butter

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.