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Sunflower seed vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Peanut butter

  • Sunflower seed is 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 from Sunflower seed is 174% higher.
  • Sunflower seed contains 13 times more Selenium than Peanut butter. Sunflower seed contains 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 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.
Contains more Calcium +59.2%
Contains more Iron +201.7%
Contains more Magnesium +93.5%
Contains more Phosphorus +97%
Contains more Potassium +15.6%
Contains less Sodium -47.1%
Contains more Zinc +99.2%
Contains more Copper +326.5%
Contains more Manganese +17.1%
Contains more Selenium +1192.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +59.2%
Contains more Iron +201.7%
Contains more Magnesium +93.5%
Contains more Phosphorus +97%
Contains more Potassium +15.6%
Contains less Sodium -47.1%
Contains more Zinc +99.2%
Contains more Copper +326.5%
Contains more Manganese +17.1%
Contains more Selenium +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 A +∞%
Contains more Vitamin E +286.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +84.9%
Contains more Vitamin B6 +205%
Contains more Folate +160.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.137
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 E +286.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +84.9%
Contains more Vitamin B6 +205%
Contains more Folate +160.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +284.6%
Contains more Carbs +11.6%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Other - 2.89
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 Water +284.6%
Contains more Carbs +11.6%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Other - 2.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +84.6%
Contains more Monounsaturated Fat +40%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +84.6%
Contains more Monounsaturated Fat +40%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +310%
Contains more Glucose +∞%
Contains more Fructose +∞%
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 Starch +∞%
Contains more Sucrose +310%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Peanut butter Opinion
Net carbs 11.4g 17.31g Peanut butter
Protein 20.78g 22.21g Peanut butter
Fats 51.46g 51.36g Sunflower seed
Carbs 20g 22.31g Peanut butter
Calories 584kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 2.62g 10.49g Sunflower seed
Fiber 8.6g 5g Sunflower seed
Calcium 78mg 49mg Sunflower seed
Iron 5.25mg 1.74mg Sunflower seed
Magnesium 325mg 168mg Sunflower seed
Phosphorus 660mg 335mg Sunflower seed
Potassium 645mg 558mg Sunflower seed
Sodium 9mg 17mg Sunflower seed
Zinc 5mg 2.51mg Sunflower seed
Copper 1.8mg 0.422mg Sunflower seed
Manganese 1.95mg 1.665mg Sunflower seed
Selenium 53µg 4.1µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 9.1mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.15mg Sunflower seed
Vitamin B2 0.355mg 0.192mg Sunflower seed
Vitamin B3 8.335mg 13.112mg Peanut butter
Vitamin B5 1.13mg 1.137mg Peanut butter
Vitamin B6 1.345mg 0.441mg Sunflower seed
Folate 227µg 87µg Sunflower seed
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.348mg 0.231mg Sunflower seed
Threonine 0.928mg 0.525mg Sunflower seed
Isoleucine 1.139mg 0.616mg Sunflower seed
Leucine 1.659mg 1.546mg Sunflower seed
Lysine 0.937mg 0.681mg Sunflower seed
Methionine 0.494mg 0.265mg Sunflower seed
Phenylalanine 1.169mg 1.202mg Peanut butter
Valine 1.315mg 0.782mg Sunflower seed
Histidine 0.632mg 0.557mg Sunflower seed
Trans Fat 0.075g Sunflower seed
Saturated Fat 4.455g 10.325g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 25.941g Peanut butter
Polyunsaturated fat 23.137g 12.535g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156%
Sunflower seed
62%
Peanut butter
Minerals Daily Need Coverage Score
207%
Sunflower seed
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 5.87g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 6)
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. Sunflower seed - 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.