Sunflower seeds vs. Peanut butter — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and peanut butter
- Sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, iron, magnesium, and folate, yet peanut butter is richer in vitamin B3.
- Daily need coverage for vitamin E for sunflower seeds is 174% higher.
- Sunflower seeds contain 13 times more selenium than peanut butter. Sunflower seeds contain 53µg of selenium, while peanut butter contains 4.1µg.
Food types used in this article are Seeds, sunflower seed kernels, dried and Peanut butter, smooth style, 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.
| Contains more MagnesiumMagnesium | +93.5% |
| Contains more CalciumCalcium | +59.2% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more IronIron | +201.7% |
| Contains more CopperCopper | +326.5% |
| Contains more ZincZinc | +99.2% |
| Contains more PhosphorusPhosphorus | +97% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +17.1% |
| Contains more SeleniumSelenium | +1192.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +286.5% |
| Contains more Vitamin B1Vitamin B1 | +886.7% |
| Contains more Vitamin B2Vitamin B2 | +84.9% |
| Contains more Vitamin B6Vitamin B6 | +205% |
| Contains more FolateFolate | +160.9% |
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +14.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +284.6% |
| Contains more CarbsCarbs | +11.6% |
~equal in
Protein
~22.21g
~equal in
Fats
~51.36g
~equal in
Other
~2.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +84.6% |
| Contains more Mono. FatMonounsaturated fat | +40% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +310% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 9.1mg | 174% |
| Copper | 1.8mg | 0.422mg | 153% |
| Vitamin B1 | 1.48mg | 0.15mg | 111% |
| Selenium | 53µg | 4.1µg | 89% |
| Polyunsaturated fat | 23.137g | 12.535g | 71% |
| Vitamin B6 | 1.345mg | 0.441mg | 70% |
| Phosphorus | 660mg | 335mg | 46% |
| Iron | 5.25mg | 1.74mg | 44% |
| Magnesium | 325mg | 168mg | 37% |
| Folate | 227µg | 87µg | 35% |
| Vitamin B3 | 8.335mg | 13.112mg | 30% |
| Saturated fat | 4.455g | 10.325g | 27% |
| Zinc | 5mg | 2.51mg | 23% |
| Monounsaturated fat | 18.528g | 25.941g | 19% |
| Fiber | 8.6g | 5g | 14% |
| Vitamin B2 | 0.355mg | 0.192mg | 13% |
| Manganese | 1.95mg | 1.665mg | 12% |
| Calcium | 78mg | 49mg | 3% |
| Potassium | 645mg | 558mg | 3% |
| Protein | 20.78g | 22.21g | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Calories | 584kcal | 598kcal | 1% |
| Starch | 3.56g | 1% | |
| Carbs | 20g | 22.31g | 1% |
| Choline | 55.1mg | 63mg | 1% |
| Fats | 51.46g | 51.36g | 0% |
| Net carbs | 11.4g | 17.31g | N/A |
| Sugar | 2.62g | 10.49g | N/A |
| Sodium | 9mg | 17mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 1.13mg | 1.137mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.348mg | 0.231mg | 0% |
| Threonine | 0.928mg | 0.525mg | 0% |
| Isoleucine | 1.139mg | 0.616mg | 0% |
| Leucine | 1.659mg | 1.546mg | 0% |
| Lysine | 0.937mg | 0.681mg | 0% |
| Methionine | 0.494mg | 0.265mg | 0% |
| Phenylalanine | 1.169mg | 1.202mg | 0% |
| Valine | 1.315mg | 0.782mg | 0% |
| Histidine | 0.632mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| 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 | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
60%
Minerals Daily Need Coverage Score
207%
84%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 5.87g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.