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  6. Sunflower seeds vs. Peanut butter

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

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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% 2.2% 217% 22%
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.
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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Peanut butter 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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 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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
21% 53% 26%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
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

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.