Peanut butter vs. Sunflower seeds — In-Depth Nutrition Comparison
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The main differences between peanut butter and sunflower seeds
- Peanut butter is richer in vitamin B3, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, iron, magnesium, and folate.
- Daily need coverage for vitamin E for sunflower seeds is 174% higher.
- Peanut butter contains 2 times more vitamin B3 than sunflower seeds. Peanut butter contains 13.112mg of vitamin B3, while sunflower seeds contain 8.335mg.
Food types used in this article are Peanut butter, smooth style, without salt and Seeds, sunflower seed kernels, dried.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +93.5% |
| Contains more CalciumCalcium | +59.2% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more IronIron | +201.7% |
| Contains more CopperCopper | +326.5% |
| Contains more ZincZinc | +99.2% |
| Contains more PhosphorusPhosphorus | +97% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +17.1% |
| Contains more SeleniumSelenium | +1192.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +286.5% |
| Contains more Vitamin B1Vitamin B1 | +886.7% |
| Contains more Vitamin B2Vitamin B2 | +84.9% |
| Contains more Vitamin B6Vitamin B6 | +205% |
| Contains more FolateFolate | +160.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 9.1mg | 35.17mg | 174% |
| Copper | 0.422mg | 1.8mg | 153% |
| Vitamin B1 | 0.15mg | 1.48mg | 111% |
| Selenium | 4.1µg | 53µg | 89% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Polyunsaturated fat | 12.535g | 23.137g | 71% |
| Vitamin B6 | 0.441mg | 1.345mg | 70% |
| Phosphorus | 335mg | 660mg | 46% |
| Iron | 1.74mg | 5.25mg | 44% |
| Magnesium | 168mg | 325mg | 37% |
| Folate | 87µg | 227µg | 35% |
| Vitamin B3 | 13.112mg | 8.335mg | 30% |
| Saturated fat | 10.325g | 4.455g | 27% |
| Zinc | 2.51mg | 5mg | 23% |
| Monounsaturated fat | 25.941g | 18.528g | 19% |
| Fiber | 5g | 8.6g | 14% |
| Vitamin B2 | 0.192mg | 0.355mg | 13% |
| Manganese | 1.665mg | 1.95mg | 12% |
| Protein | 22.21g | 20.78g | 3% |
| Calcium | 49mg | 78mg | 3% |
| Potassium | 558mg | 645mg | 3% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Calories | 598kcal | 584kcal | 1% |
| Carbs | 22.31g | 20g | 1% |
| Starch | 3.56g | 1% | |
| Choline | 63mg | 55.1mg | 1% |
| Protein per 100 calories | 3.7g | 3.6g | N/A |
| Calories per 10 g protein | 269kcal | 281kcal | N/A |
| Weight per 100 calories | 17g | 17g | N/A |
| Fats | 51.36g | 51.46g | 0% |
| Unsaturated / Saturated Fat ratio | 3.7 | 9.4 | N/A |
| Net carbs | 17.31g | 11.4g | N/A |
| Sugar | 10.49g | 2.62g | N/A |
| Sodium | 17mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 1.137mg | 1.13mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.348mg | 0% |
| Threonine | 0.525mg | 0.928mg | 0% |
| Isoleucine | 0.616mg | 1.139mg | 0% |
| Leucine | 1.546mg | 1.659mg | 0% |
| Lysine | 0.681mg | 0.937mg | 0% |
| Methionine | 0.265mg | 0.494mg | 0% |
| Phenylalanine | 1.202mg | 1.169mg | 0% |
| Valine | 0.782mg | 1.315mg | 0% |
| Histidine | 0.557mg | 0.632mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 (EPA) | 0g | 0.014g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +11.6% |
| Contains more WaterWater | +284.6% |
~equal in
Protein
~20.78g
~equal in
Fats
~51.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +40% |
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +84.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +310% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
