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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

Comparison summary table

Pay attention to 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 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
Calories 598kcal 584kcal Peanut butter
Protein 22.21g 20.78g Peanut butter
Fats 51.36g 51.46g Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Net carbs 17.31g 11.4g Peanut butter
Carbs 22.31g 20g Peanut butter
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.74mg 5.25mg Sunflower seed
Calcium 49mg 78mg Sunflower seed
Potassium 558mg 645mg Sunflower seed
Magnesium 168mg 325mg Sunflower seed
Sugar 10.49g 2.62g Sunflower seed
Fiber 5g 8.6g Sunflower seed
Copper 0.422mg 1.8mg Sunflower seed
Zinc 2.51mg 5mg Sunflower seed
Starch 3.56g g Peanut butter
Phosphorus 335mg 660mg Sunflower seed
Sodium 17mg 9mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 9.1mg 35.17mg Sunflower seed
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Peanut butter
Folate 87µg 227µg Sunflower seed
Trans Fat 0.075g g Sunflower seed
Saturated Fat 10.325g 4.455g Sunflower seed
Monounsaturated Fat 25.941g 18.528g Peanut butter
Polyunsaturated fat 12.535g 23.137g Sunflower seed
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
Fructose 0.12g g Peanut butter

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
133%
Peanut butter
125%
Sunflower seed
Carbohydrates
22%
Peanut butter
20%
Sunflower seed
Fats
237%
Peanut butter
238%
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

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. 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.