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  6. Peanut butter vs. Sunflower seeds

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 from 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.

Infographic

Peanut butter vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +14.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
21% 51% 20% 5% 3%
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
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
10% 40% 50%
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
25% 73%
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
100%
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

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 Sunflower seeds
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Sunflower seeds Opinion
Calories 598kcal 584kcal Peanut butter
Protein 22.21g 20.78g Peanut butter
Fats 51.36g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 17.31g 11.4g Peanut butter
Carbs 22.31g 20g Peanut butter
Magnesium 168mg 325mg Sunflower seeds
Calcium 49mg 78mg Sunflower seeds
Potassium 558mg 645mg Sunflower seeds
Iron 1.74mg 5.25mg Sunflower seeds
Sugar 10.49g 2.62g Sunflower seeds
Fiber 5g 8.6g Sunflower seeds
Copper 0.422mg 1.8mg Sunflower seeds
Zinc 2.51mg 5mg Sunflower seeds
Starch 3.56g Peanut butter
Phosphorus 335mg 660mg Sunflower seeds
Sodium 17mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 9.1mg 35.17mg Sunflower seeds
Manganese 1.665mg 1.95mg Sunflower seeds
Selenium 4.1µg 53µg Sunflower seeds
Vitamin B1 0.15mg 1.48mg Sunflower seeds
Vitamin B2 0.192mg 0.355mg Sunflower seeds
Vitamin B3 13.112mg 8.335mg Peanut butter
Vitamin B5 1.137mg 1.13mg Peanut butter
Vitamin B6 0.441mg 1.345mg Sunflower seeds
Vitamin K 0.3µg 0µg Peanut butter
Folate 87µg 227µg Sunflower seeds
Trans Fat 0.075g Sunflower seeds
Choline 63mg 55.1mg Peanut butter
Saturated Fat 10.325g 4.455g Sunflower seeds
Monounsaturated Fat 25.941g 18.528g Peanut butter
Polyunsaturated fat 12.535g 23.137g Sunflower seeds
Tryptophan 0.231mg 0.348mg Sunflower seeds
Threonine 0.525mg 0.928mg Sunflower seeds
Isoleucine 0.616mg 1.139mg Sunflower seeds
Leucine 1.546mg 1.659mg Sunflower seeds
Lysine 0.681mg 0.937mg Sunflower seeds
Methionine 0.265mg 0.494mg Sunflower seeds
Phenylalanine 1.202mg 1.169mg Peanut butter
Valine 0.782mg 1.315mg Sunflower seeds
Histidine 0.557mg 0.632mg Sunflower seeds
Fructose 0.12g Peanut butter
Omega-3 - EPA 0g 0.014g Sunflower seeds
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
146%
Sunflower seeds
Minerals Daily Need Coverage Score
84%
Peanut butter
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 5.87g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 seeds - 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.