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  6. Peanut butter, smooth style, with salt vs. Seeds, sunflower seed kernels, dry roasted, without salt

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 the 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.

Infographic

Peanut butter, smooth style, with salt vs Seeds, sunflower seed kernels, dry roasted, without salt 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" 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% 56% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
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.
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% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter, smooth style, with salt Seeds, sunflower seed kernels, dry roasted, without salt 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
19% 50% 24% 6%
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
11% 20% 69%
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%

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, smooth style, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174266/nutrients
  2. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/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.