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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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut butter
Peanut butter
1
:
9
Seed
Seed
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%
Contains more Manganese +63.5%
Contains more Selenium +1246.3%
Equal in Sodium - 16
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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%
Contains more Manganese +63.5%
Contains more Selenium +1246.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut butter
Peanut butter
8
:
3
Seed
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%
Peanut butter
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%
Seed
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Seed
Seed
Contains more Protein +34.3%
Contains more Fats +67.1%
Contains more Carbs +88.8%
Contains more Water +371.5%
Contains more Other +66.1%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +34.3%
Contains more Fats +67.1%
Contains more Carbs +88.8%
Contains more Water +371.5%
Contains more Other +66.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +1023.5%
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +88.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +1023.5%
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 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
Manganese 1.665mg 2.723mg Seed
Selenium 4.1µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 9.1mg 0.5mg 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 Peanut butter
Vitamin B6 0.441mg Peanut butter
Folate 87µg 49µg Peanut butter
Vitamin K 0.3µg 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
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
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g 5.835g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g 17.83g Seed
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Peanut butter
35%
Seed
Minerals Daily Need Coverage Score
84%
Peanut butter
221%
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.