Peanut Butter vs. Sunflower Seeds
Nutrition comparison of Peanut Butter and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and sunflower seeds:
- Both sunflower seeds and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut butter has signficantly more Vitamin E than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate, however, peanut butter contains more niacin.
- Sunflower seed is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and peanut butter are high in calories. Sunflower seed has a little more calories (5%) than peanut butter by weight - sunflower seed has 619 calories per 100 grams and peanut butter has 589 calories.
| Peanut Butter | Sunflower Seeds | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 14% | 12% |
| Fat | 71% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and peanut butter contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both sunflower seeds and peanut butter are high in dietary fiber. Sunflower seed has 44% more dietary fiber than peanut butter - sunflower seed has 11.5g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Sunflower seed has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and peanut butter are high in protein. Peanut butter has 40% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both sunflower seeds and peanut butter are high in saturated fat. Peanut butter has 28% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than peanut butter - sunflower seed has 1.4mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than sunflower seed - peanut butter has 6.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Peanut butter and sunflower seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate, however, peanut butter contains more niacin. Both peanut butter and sunflower seeds contain significant amounts of Vitamin B6.
| Peanut Butter | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.106 MG | 0.325 MG |
| Riboflavin | 0.111 MG | 0.285 MG |
| Niacin | 13.696 MG | 4.198 MG |
| Pantothenic acid | 1.118 MG | 7.056 MG |
| Vitamin B6 | 0.418 MG | 0.805 MG |
| Folate | 92 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and peanut butter are high in calcium. Sunflower seed has 27% more calcium than peanut butter - sunflower seed has 57mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 258% more iron than peanut butter - sunflower seed has 6.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both sunflower seeds and peanut butter are high in potassium. Peanut butter has 52% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.079 G |
| Total | 0.078 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than peanut butter per 100 grams.
| Peanut Butter | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 37.39 G |
| Total | 14.494 G | 37.39 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Butter or Sunflower Seeds .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Peanut Butter g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or peanut butter contain more calories in 100 grams?Both sunflower seeds and peanut butter are high in calories. Sunflower seed has a little more calories ( 10%) than peanut butter by weight - sunflower seed has 619 calories in 100g and peanut butter has 589 calories.
Does sunflower seeds or peanut butter contain more calcium?
Both sunflower seeds and peanut butter are high in calcium. Sunflower seed has 30% more calcium than peanut butter - sunflower seed has 57mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does sunflower seeds or peanut butter contain more iron?
Sunflower seed is an abundant source of iron and it has 260% more iron than peanut butter - sunflower seed has 6.8mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does sunflower seeds or peanut butter contain more potassium?
Both sunflower seeds and peanut butter are high in potassium. Peanut butter has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and peanut butter has 745mg of potassium.