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  6. Seed vs. Peanut butter

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
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.
Seed
Seed
9
:
1
Peanut butter
Peanut butter
Contains more Calcium +1187.8%
Contains more Iron +343.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +156.7%
Contains more Zinc +82.5%
Contains more Copper +119%
Contains more Manganese +63.5%
Contains more Selenium +1246.3%
Contains more Potassium +37.1%
Equal in Sodium - 17
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +1187.8%
Contains more Iron +343.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +156.7%
Contains more Zinc +82.5%
Contains more Copper +119%
Contains more Manganese +63.5%
Contains more Selenium +1246.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
3
:
8
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Peanut butter
Peanut butter
Contains more Carbs +88.8%
Contains more Water +371.5%
Contains more Other +66.1%
Contains more Protein +34.3%
Contains more Fats +67.1%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
Contains more Carbs +88.8%
Contains more Water +371.5%
Contains more Other +66.1%
Contains more Protein +34.3%
Contains more Fats +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Peanut butter
Peanut butter
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +88.8%
Contains more Monounsaturated Fat +1023.5%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +88.8%
Contains more Monounsaturated Fat +1023.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Seed Peanut butter Opinion
Net carbs 7.72g 17.31g Peanut butter
Protein 16.54g 22.21g Peanut butter
Fats 30.74g 51.36g Peanut butter
Carbs 42.12g 22.31g Seed
Calories 486kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Seed
Fiber 34.4g 5g Seed
Calcium 631mg 49mg Seed
Iron 7.72mg 1.74mg Seed
Magnesium 335mg 168mg Seed
Phosphorus 860mg 335mg Seed
Potassium 407mg 558mg Peanut butter
Sodium 16mg 17mg Seed
Zinc 4.58mg 2.51mg Seed
Copper 0.924mg 0.422mg Seed
Manganese 2.723mg 1.665mg Seed
Selenium 55.2µg 4.1µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 9.1mg Peanut butter
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.15mg Seed
Vitamin B2 0.17mg 0.192mg Peanut butter
Vitamin B3 8.83mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg Peanut butter
Folate 49µg 87µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.436mg 0.231mg Seed
Threonine 0.709mg 0.525mg Seed
Isoleucine 0.801mg 0.616mg Seed
Leucine 1.371mg 1.546mg Peanut butter
Lysine 0.97mg 0.681mg Seed
Methionine 0.588mg 0.265mg Seed
Phenylalanine 1.016mg 1.202mg Peanut butter
Valine 0.95mg 0.782mg Seed
Histidine 0.531mg 0.557mg Peanut butter
Trans Fat 0.14g 0.075g Peanut butter
Saturated Fat 3.33g 10.325g Seed
Monounsaturated Fat 2.309g 25.941g Peanut butter
Polyunsaturated fat 23.665g 12.535g Seed
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 5.835g 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 17.83g 0.027g Seed
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Peanut butter
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
35%
Seed
62%
Peanut butter
Minerals Daily Need Coverage Score
221%
Seed
84%
Peanut butter

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)

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. 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.