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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 from 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% 3% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Peanut butter Opinion
Calories 584kcal 598kcal Peanut butter
Protein 20.78g 22.21g Peanut butter
Fats 51.46g 51.36g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 17.31g Peanut butter
Carbs 20g 22.31g Peanut butter
Magnesium 325mg 168mg Sunflower seeds
Calcium 78mg 49mg Sunflower seeds
Potassium 645mg 558mg Sunflower seeds
Iron 5.25mg 1.74mg Sunflower seeds
Sugar 2.62g 10.49g Sunflower seeds
Fiber 8.6g 5g Sunflower seeds
Copper 1.8mg 0.422mg Sunflower seeds
Zinc 5mg 2.51mg Sunflower seeds
Starch 3.56g Peanut butter
Phosphorus 660mg 335mg Sunflower seeds
Sodium 9mg 17mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 9.1mg Sunflower seeds
Manganese 1.95mg 1.665mg Sunflower seeds
Selenium 53µg 4.1µg Sunflower seeds
Vitamin B1 1.48mg 0.15mg Sunflower seeds
Vitamin B2 0.355mg 0.192mg Sunflower seeds
Vitamin B3 8.335mg 13.112mg Peanut butter
Vitamin B5 1.13mg 1.137mg Peanut butter
Vitamin B6 1.345mg 0.441mg Sunflower seeds
Vitamin K 0µg 0.3µg Peanut butter
Folate 227µg 87µg Sunflower seeds
Trans Fat 0.075g Sunflower seeds
Choline 55.1mg 63mg Peanut butter
Saturated Fat 4.455g 10.325g Sunflower seeds
Monounsaturated Fat 18.528g 25.941g Peanut butter
Polyunsaturated fat 23.137g 12.535g Sunflower seeds
Tryptophan 0.348mg 0.231mg Sunflower seeds
Threonine 0.928mg 0.525mg Sunflower seeds
Isoleucine 1.139mg 0.616mg Sunflower seeds
Leucine 1.659mg 1.546mg Sunflower seeds
Lysine 0.937mg 0.681mg Sunflower seeds
Methionine 0.494mg 0.265mg Sunflower seeds
Phenylalanine 1.169mg 1.202mg Peanut butter
Valine 1.315mg 0.782mg Sunflower seeds
Histidine 0.632mg 0.557mg Sunflower seeds
Fructose 0.12g Peanut butter
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
60%
Peanut butter
Minerals Daily Need Coverage Score
207%
Sunflower seeds
84%
Peanut butter

Comparison summary

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

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.