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Seed vs Peanut butter - In-Depth Nutrition Comparison

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The main differences between Seed and Peanut butter

  • Seed is richer in Fiber, Selenium, Phosphorus, Iron, Calcium, Copper, Manganese, Magnesium, and Vitamin B1, yet Peanut butter is richer in Vitamin E .
  • Daily need coverage for Fiber from Seed is 118% higher.
  • Seed contains 13 times more Selenium than Peanut butter. Seed contains 55.2µg of Selenium, while Peanut butter contains 4.1µg.

Food types used in this article are Seeds, chia seeds, dried and Peanut butter, smooth style, without salt.

Infographic

Seed vs Peanut butter 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 +343.7%
Contains more Calcium +1187.8%
Contains more Magnesium +99.4%
Contains more Copper +119%
Contains more Zinc +82.5%
Contains more Phosphorus +156.7%
Contains more Potassium +37.1%
Equal in Sodium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +343.7%
Contains more Calcium +1187.8%
Contains more Magnesium +99.4%
Contains more Copper +119%
Contains more Zinc +82.5%
Contains more Phosphorus +156.7%
Contains more Potassium +37.1%
Equal in Sodium - 17

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
Seed
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.3%
Contains more Vitamin E +1720%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +48.5%
Contains more Folate +77.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.3%
Contains more Vitamin E +1720%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +48.5%
Contains more Folate +77.6%

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
35
Seed
62
Peanut butter
Mineral Summary Score
195
Seed
76
Peanut butter

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
99%
Seed
133%
Peanut butter
Carbohydrates
42%
Seed
22%
Peanut butter
Fats
142%
Seed
237%
Peanut butter

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.
Seed Peanut butter
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 6.995g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Seed Peanut butter Opinion
Calories 486 598 Peanut butter
Protein 16.54 22.21 Peanut butter
Fats 30.74 51.36 Peanut butter
Vitamin C 1.6 0 Seed
Net carbs 7.71999979019165 17.309999465942383 Peanut butter
Carbs 42.12 22.31 Seed
Cholesterol 0 0
Vitamin D 0 Peanut butter
Iron 7.72 1.74 Seed
Calcium 631 49 Seed
Potassium 407 558 Peanut butter
Magnesium 335 168 Seed
Sugar 10.49 Seed
Fiber 34.4 5 Seed
Copper 0.924 0.422 Seed
Zinc 4.58 2.51 Seed
Starch 3.56 Peanut butter
Phosphorus 860 335 Seed
Sodium 16 17 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 9.1 Peanut butter
Vitamin D 0 Peanut butter
Vitamin B1 0.62 0.15 Seed
Vitamin B2 0.17 0.192 Peanut butter
Vitamin B3 8.83 13.112 Peanut butter
Vitamin B5 1.137 Peanut butter
Vitamin B6 0.441 Peanut butter
Vitamin B12 0 0
Vitamin K 0.3 Peanut butter
Folate 49 87 Peanut butter
Trans Fat 0.14 0.075 Peanut butter
Saturated Fat 3.33 10.325 Seed
Monounsaturated Fat 2.309 25.941 Peanut butter
Polyunsaturated fat 23.665 12.535 Seed
Tryptophan 0.436 0.231 Seed
Threonine 0.709 0.525 Seed
Isoleucine 0.801 0.616 Seed
Leucine 1.371 1.546 Peanut butter
Lysine 0.97 0.681 Seed
Methionine 0.588 0.265 Seed
Phenylalanine 1.016 1.202 Peanut butter
Valine 0.95 0.782 Seed
Histidine 0.531 0.557 Peanut butter
Fructose 0.12 Peanut butter

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.