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Peanut butter vs Sunflower seed - In-Depth Nutrition Comparison

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The main differences between Peanut butter and Sunflower seed

  • Peanut butter is richer in Vitamin B3, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Iron, Magnesium and Folate.
  • Daily need coverage for Vitamin E from Sunflower seed is 174% higher.
  • Peanut butter contains 2 times more Vitamin B3 than Sunflower seed. Peanut butter contains 13.112mg of Vitamin B3, while Sunflower seed contains 8.335mg.

Food types used in this article are Peanut butter, smooth style, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Peanut butter vs Sunflower 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 Iron +201.7%
Contains more Calcium +59.2%
Contains more Potassium +15.6%
Contains more Magnesium +93.5%
Contains more Copper +326.5%
Contains more Zinc +99.2%
Contains more Phosphorus +97%
Contains less Sodium -47.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +201.7%
Contains more Calcium +59.2%
Contains more Potassium +15.6%
Contains more Magnesium +93.5%
Contains more Copper +326.5%
Contains more Zinc +99.2%
Contains more Phosphorus +97%
Contains less Sodium -47.1%

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
:
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.5%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +84.9%
Contains more Vitamin B6 +205%
Contains more Folate +160.9%
Equal in Vitamin B5 - 1.13
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 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.5%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +84.9%
Contains more Vitamin B6 +205%
Contains more Folate +160.9%
Equal in Vitamin B5 - 1.13

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
156
Sunflower seed
Mineral Summary Score
76
Peanut butter
191
Sunflower 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
125%
Sunflower seed
Carbohydrates
22%
Peanut butter
20%
Sunflower seed
Fats
237%
Peanut butter
238%
Sunflower 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 Sunflower seed
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut butter Sunflower 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?
Sunflower seed
Sunflower seed contains less Sugars (difference - 7.87g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 5.87g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 6)
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 Sunflower seed Opinion
Calories 598 584 Peanut butter
Protein 22.21 20.78 Peanut butter
Fats 51.36 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 22.31 20 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 1.74 5.25 Sunflower seed
Calcium 49 78 Sunflower seed
Potassium 558 645 Sunflower seed
Magnesium 168 325 Sunflower seed
Sugars 10.49 2.62 Sunflower seed
Fiber 5 8.6 Sunflower seed
Copper 0.422 1.8 Sunflower seed
Zinc 2.51 5 Sunflower seed
Starch 3.56 Peanut butter
Phosphorus 335 660 Sunflower seed
Sodium 17 9 Sunflower seed
Vitamin A 0 50 Sunflower seed
Vitamin E 9.1 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.15 1.48 Sunflower seed
Vitamin B2 0.192 0.355 Sunflower seed
Vitamin B3 13.112 8.335 Peanut butter
Vitamin B5 1.137 1.13 Peanut butter
Vitamin B6 0.441 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0.3 0 Peanut butter
Folate 87 227 Sunflower seed
Trans Fat 0.075 Sunflower seed
Saturated Fat 10.325 4.455 Sunflower seed
Monounsaturated Fat 25.941 18.528 Peanut butter
Polyunsaturated fat 12.535 23.137 Sunflower seed
Tryptophan 0.231 0.348 Sunflower seed
Threonine 0.525 0.928 Sunflower seed
Isoleucine 0.616 1.139 Sunflower seed
Leucine 1.546 1.659 Sunflower seed
Lysine 0.681 0.937 Sunflower seed
Methionine 0.265 0.494 Sunflower seed
Phenylalanine 1.202 1.169 Peanut butter
Valine 0.782 1.315 Sunflower seed
Histidine 0.557 0.632 Sunflower seed
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.