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  6. Peanut butter vs. Sunflower seed

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
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
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +59.2%
Contains more Iron +201.7%
Contains more Magnesium +93.5%
Contains more Phosphorus +97%
Contains more Potassium +15.6%
Contains less Sodium -47.1%
Contains more Zinc +99.2%
Contains more Copper +326.5%
Contains more Manganese +17.1%
Contains more Selenium +1192.7%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +59.2%
Contains more Iron +201.7%
Contains more Magnesium +93.5%
Contains more Phosphorus +97%
Contains more Potassium +15.6%
Contains less Sodium -47.1%
Contains more Zinc +99.2%
Contains more Copper +326.5%
Contains more Manganese +17.1%
Contains more Selenium +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.
Peanut butter
Peanut butter
3
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.5%
Contains more Vitamin C +∞%
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
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.5%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +11.6%
Contains more Water +284.6%
Equal in Protein - 20.78
Equal in Fats - 51.46
Equal in Other - 3.03
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
Sunflower seed
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 Carbs +11.6%
Contains more Water +284.6%
Equal in Protein - 20.78
Equal in Fats - 51.46
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
2
Sunflower seed
Sunflower seed
Contains more Monounsaturated Fat +40%
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +84.6%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +40%
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +84.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
0
Sunflower seed
Sunflower seed
Contains more Starch +∞%
Contains more Sucrose +310%
Contains more Glucose +∞%
Contains more Fructose +∞%
Peanut butter
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
Sunflower seed
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 Starch +∞%
Contains more Sucrose +310%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 seed
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Peanut butter Sunflower seed Opinion
Net carbs 17.31g 11.4g Peanut butter
Protein 22.21g 20.78g Peanut butter
Fats 51.36g 51.46g Sunflower seed
Carbs 22.31g 20g Peanut butter
Calories 598kcal 584kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 2.62g Sunflower seed
Fiber 5g 8.6g Sunflower seed
Calcium 49mg 78mg Sunflower seed
Iron 1.74mg 5.25mg Sunflower seed
Magnesium 168mg 325mg Sunflower seed
Phosphorus 335mg 660mg Sunflower seed
Potassium 558mg 645mg Sunflower seed
Sodium 17mg 9mg Sunflower seed
Zinc 2.51mg 5mg Sunflower seed
Copper 0.422mg 1.8mg Sunflower seed
Manganese 1.665mg 1.95mg Sunflower seed
Selenium 4.1µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 9.1mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.15mg 1.48mg Sunflower seed
Vitamin B2 0.192mg 0.355mg Sunflower seed
Vitamin B3 13.112mg 8.335mg Peanut butter
Vitamin B5 1.137mg 1.13mg Peanut butter
Vitamin B6 0.441mg 1.345mg Sunflower seed
Folate 87µg 227µg Sunflower seed
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg 0.348mg Sunflower seed
Threonine 0.525mg 0.928mg Sunflower seed
Isoleucine 0.616mg 1.139mg Sunflower seed
Leucine 1.546mg 1.659mg Sunflower seed
Lysine 0.681mg 0.937mg Sunflower seed
Methionine 0.265mg 0.494mg Sunflower seed
Phenylalanine 1.202mg 1.169mg Peanut butter
Valine 0.782mg 1.315mg Sunflower seed
Histidine 0.557mg 0.632mg Sunflower seed
Trans Fat 0.075g Sunflower seed
Saturated Fat 10.325g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 25.941g 18.528g Peanut butter
Polyunsaturated fat 12.535g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
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 Sunflower 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
84%
Peanut butter
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (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)

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 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.