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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.

Infographic

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
Contains more Potassium +37.1%
Contains more Calcium +1187.8%
Contains more Iron +343.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +156.7%
Contains more Zinc +82.5%
Contains more Copper +119%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +37.1%
Contains more Calcium +1187.8%
Contains more Iron +343.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +156.7%
Contains more Zinc +82.5%
Contains more Copper +119%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.3%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Peanut butter Seed Opinion
Net carbs 17.31g 7.72g Peanut butter
Protein 22.21g 16.54g Peanut butter
Fats 51.36g 30.74g Peanut butter
Carbs 22.31g 42.12g Seed
Calories 598kcal 486kcal Peanut butter
Starch 3.56g g Peanut butter
Fructose 0.12g g Peanut butter
Sugar 10.49g g Seed
Fiber 5g 34.4g Seed
Calcium 49mg 631mg Seed
Iron 1.74mg 7.72mg Seed
Magnesium 168mg 335mg Seed
Phosphorus 335mg 860mg Seed
Potassium 558mg 407mg Peanut butter
Sodium 17mg 16mg Seed
Zinc 2.51mg 4.58mg Seed
Copper 0.422mg 0.924mg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 9.1mg 0.5mg Peanut butter
Vitamin D 0IU IU Peanut butter
Vitamin D 0µg µg Peanut butter
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.15mg 0.62mg Seed
Vitamin B2 0.192mg 0.17mg Peanut butter
Vitamin B3 13.112mg 8.83mg Peanut butter
Vitamin B5 1.137mg mg Peanut butter
Vitamin B6 0.441mg mg Peanut butter
Folate 87µg 49µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Peanut butter
Tryptophan 0.231mg 0.436mg Seed
Threonine 0.525mg 0.709mg Seed
Isoleucine 0.616mg 0.801mg Seed
Leucine 1.546mg 1.371mg Peanut butter
Lysine 0.681mg 0.97mg Seed
Methionine 0.265mg 0.588mg Seed
Phenylalanine 1.202mg 1.016mg Peanut butter
Valine 0.782mg 0.95mg Seed
Histidine 0.557mg 0.531mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.075g 0.14g Peanut butter
Saturated Fat 10.325g 3.33g Seed
Monounsaturated Fat 25.941g 2.309g Peanut butter
Polyunsaturated fat 12.535g 23.665g Seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
133%
Peanut butter
99%
Seed
Carbohydrates
22%
Peanut butter
42%
Seed
Fats
237%
Peanut butter
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (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)

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 to 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.