Peanut butter, smooth style, with salt vs. Seeds, sunflower seed kernels, dry roasted, without salt — In-Depth Nutrition Comparison
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A recap on differences between peanut butter, smooth style, with salt and seeds, sunflower seed kernels, dry roasted, without salt
- Peanut butter, smooth style, with salt is higher in vitamin B3, yet seeds, sunflower seed kernels, dry roasted, without salt is higher in copper, selenium, vitamin B5, phosphorus, vitamin E, folate, vitamin B6, and iron.
- Seeds, sunflower seed kernels, dry roasted, without salt covers your daily copper needs 156% more than peanut butter, smooth style, with salt.
- Peanut butter, smooth style, with salt contains 2 times more saturated fat than seeds, sunflower seed kernels, dry roasted, without salt. While peanut butter, smooth style, with salt contains 10.325g of saturated fat, seeds, sunflower seed kernels, dry roasted, without salt contains only 5.219g.
Food varieties used in this article are Peanut butter, smooth style, with salt and Seeds, sunflower seed kernels, dry roasted, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +30.2% |
Contains more CalciumCalcium | +42.9% |
Contains more PotassiumPotassium | +52.3% |
Contains more IronIron | +118.4% |
Contains more CopperCopper | +333.6% |
Contains more ZincZinc | +110.8% |
Contains more PhosphorusPhosphorus | +244.8% |
Contains less SodiumSodium | -99.3% |
Contains more ManganeseManganese | +26.7% |
Contains more SeleniumSelenium | +1834.1% |
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.
Contains more Vitamin B1Vitamin B1 | +41.5% |
Contains more Vitamin B3Vitamin B3 | +86.2% |
Contains more CholineCholine | +14.3% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin EVitamin E | +186.8% |
Contains more Vitamin B2Vitamin B2 | +28.1% |
Contains more Vitamin B5Vitamin B5 | +519.3% |
Contains more Vitamin B6Vitamin B6 | +82.3% |
Contains more Vitamin KVitamin K | +800% |
Contains more FolateFolate | +172.4% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Copper | 0.422mg | 1.83mg | 156% |
Selenium | 4.1µg | 79.3µg | 137% |
Polyunsaturated fat | 12.535g | 32.884g | 136% |
Vitamin B5 | 1.137mg | 7.042mg | 118% |
Phosphorus | 335mg | 1155mg | 117% |
Vitamin E | 9.1mg | 26.1mg | 113% |
Monounsaturated fat | 25.941g | 9.505g | 41% |
Vitamin B3 | 13.112mg | 7.042mg | 38% |
Folate | 87µg | 237µg | 38% |
Vitamin B6 | 0.441mg | 0.804mg | 28% |
Iron | 1.74mg | 3.8mg | 26% |
Zinc | 2.51mg | 5.29mg | 25% |
Fiber | 5g | 11.1g | 24% |
Saturated fat | 10.325g | 5.219g | 23% |
Manganese | 1.665mg | 2.11mg | 19% |
Sodium | 426mg | 3mg | 18% |
Potassium | 558mg | 850mg | 9% |
Magnesium | 168mg | 129mg | 9% |
Protein | 22.21g | 19.33g | 6% |
Vitamin B1 | 0.15mg | 0.106mg | 4% |
Vitamin B2 | 0.192mg | 0.246mg | 4% |
Calcium | 49mg | 70mg | 2% |
Vitamin C | 0mg | 1.4mg | 2% |
Fats | 51.36g | 49.8g | 2% |
Vitamin K | 0.3µg | 2.7µg | 2% |
Choline | 63mg | 55.1mg | 1% |
Calories | 598kcal | 582kcal | 1% |
Starch | 3.56g | 1% | |
Carbs | 22.31g | 24.07g | 1% |
Net carbs | 17.31g | 12.97g | N/A |
Sugar | 10.49g | 2.73g | N/A |
Trans fat | 0.075g | N/A | |
Tryptophan | 0.231mg | 0.295mg | 0% |
Threonine | 0.525mg | 0.788mg | 0% |
Isoleucine | 0.616mg | 0.967mg | 0% |
Leucine | 1.546mg | 1.408mg | 0% |
Lysine | 0.681mg | 0.795mg | 0% |
Methionine | 0.265mg | 0.42mg | 0% |
Phenylalanine | 1.202mg | 0.992mg | 0% |
Valine | 0.782mg | 1.116mg | 0% |
Histidine | 0.557mg | 0.536mg | 0% |
Fructose | 0.12g | 0% | |
Omega-3 - ALA | 0.027g | N/A | |
Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
Omega-6 - Linoleic acid | 12.215g | 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:
19.33 g
Fats:
49.8 g
Carbs:
24.07 g
Water:
1.2 g
Other:
5.6 g
Contains more ProteinProtein | +14.9% |
Contains more OtherOther | +93.8% |
~equal in
Fats
~49.8g
~equal in
Carbs
~24.07g
~equal in
Water
~1.2g
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
5.219 g
Monounsaturated fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
Contains more Mono. FatMonounsaturated fat | +172.9% |
Contains less Sat. FatSaturated fat | -49.5% |
Contains more Poly. FatPolyunsaturated fat | +162.3% |