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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 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 Potassium +37.1%
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
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 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 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%
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%
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%

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

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 g 3.56g Peanut butter
Fructose g 0.12g Peanut butter
Sugar g 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
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 9.1mg Peanut butter
Vitamin D IU 0IU Peanut butter
Vitamin D µg 0µg 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 mg 1.137mg Peanut butter
Vitamin B6 mg 0.441mg Peanut butter
Folate 49µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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

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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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

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

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.