Peanut Butter Creamy vs Seeds Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Peanut Butter Creamy has more protein per 100 calories: 3.8 g against 3.36 g.
- Peanut Butter Creamy is lighter per 100 g: 316 kcal against 587 kcal.
- Peanut Butter Creamy leads in 25 micronutrients, including Niacin (B3), Choline, Magnesium.
- Seeds Sunflower Seed Kernels leads in 14 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Vitamin C.
Per 100 calories
| Nutrient | Peanut Butter Creamy | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.8 g | 3.36 g |
| Carbs | 3.59 g | 4 g |
| Fat | 7.82 g | 8.61 g |
| Vitamins | ||
| Thiamin (B1) | 0.038 mg | 0.036 mg |
| Riboflavin (B2) | 0.049 mg | 0.045 mg |
| Niacin (B3) | 5.44 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0 mg | 1.19 mg |
| Vitamin B6 | 0.082 mg | 0.136 mg |
| Folate | 34.1 µg | 40.1 µg |
| Choline | 30.2 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 1.71 mg | 5.32 mg |
| Vitamin K | 0 µg | 0.494 µg |
| Minerals | ||
| Calcium | 15.8 mg | 13.4 mg |
| Iron | 0.585 mg | 0.688 mg |
| Magnesium | 61.1 mg | 21.8 mg |
| Phosphorus | 124 mg | 196 mg |
| Potassium | 207 mg | 114 mg |
| Sodium | 69.9 mg | 0.511 mg |
| Zinc | 0.968 mg | 0.894 mg |
| Copper | 0.171 mg | 0.309 mg |
| Manganese | 0.532 mg | 0.357 mg |
| Selenium | 6.39 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 1.82 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 3.21 g | 5.72 g |
| Monounsaturated Fat | 9.29 g | 1.5 g |
| Saturated Fat | 2.91 g | 1.05 g |
| Trans Fat | 0.012 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 3.32 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.214 g | 0.093 g |
| Isoleucine | 0.291 g | 0.168 g |
| Leucine | 0.595 g | 0.244 g |
| Lysine | 0.301 g | 0.138 g |
| Methionine | 0.092 g | 0.073 g |
| Cystine | 0 g | 0.066 g |
| Phenylalanine | 0.475 g | 0.172 g |
| Tyrosine | 0.335 g | 0.098 g |
| Threonine | 0.255 g | 0.137 g |
| Tryptophan | 0.072 g | 0.051 g |
| Valine | 0.354 g | 0.194 g |
| Arginine | 1.05 g | 0.354 g |
| Alanine | 0.367 g | 0.165 g |
| Serine | 1.08 g | 0.36 g |
| Proline | 1.84 g | 0.822 g |
| Glycine | 0.535 g | 0.216 g |
| Aspartic Acid | 0.392 g | 0.174 g |
| Glutamic Acid | 0.449 g | 0.158 g |
Per 100 grams
| Nutrient | Peanut Butter Creamy | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 316 kcal | 587 kcal |
| Protein | 12 g | 19.7 g |
| Carbs | 11.4 g | 23.5 g |
| Fat | 24.7 g | 50.6 g |
| Vitamins | ||
| Thiamin (B1) | 0.121 mg | 0.213 mg |
| Riboflavin (B2) | 0.155 mg | 0.263 mg |
| Niacin (B3) | 17.2 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0 mg | 6.99 mg |
| Vitamin B6 | 0.258 mg | 0.798 mg |
| Folate | 108 µg | 236 µg |
| Choline | 95.5 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 5.41 mg | 31.2 mg |
| Vitamin K | 0 µg | 2.9 µg |
| Minerals | ||
| Calcium | 49.8 mg | 78.5 mg |
| Iron | 1.85 mg | 4.04 mg |
| Magnesium | 193 mg | 128 mg |
| Phosphorus | 393 mg | 1,150 mg |
| Potassium | 654 mg | 667 mg |
| Sodium | 221 mg | 3 mg |
| Zinc | 3.06 mg | 5.25 mg |
| Copper | 0.54 mg | 1.82 mg |
| Manganese | 1.68 mg | 2.1 mg |
| Selenium | 20.2 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 5.75 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 10.1 g | 33.6 g |
| Monounsaturated Fat | 29.4 g | 8.78 g |
| Saturated Fat | 9.2 g | 6.15 g |
| Trans Fat | 0.038 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 10.5 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.676 g | 0.546 g |
| Isoleucine | 0.92 g | 0.984 g |
| Leucine | 1.88 g | 1.44 g |
| Lysine | 0.951 g | 0.81 g |
| Methionine | 0.29 g | 0.428 g |
| Cystine | 0 g | 0.39 g |
| Phenylalanine | 1.5 g | 1.01 g |
| Tyrosine | 1.06 g | 0.576 g |
| Threonine | 0.806 g | 0.803 g |
| Tryptophan | 0.229 g | 0.301 g |
| Valine | 1.12 g | 1.14 g |
| Arginine | 3.32 g | 2.08 g |
| Alanine | 1.16 g | 0.966 g |
| Serine | 3.42 g | 2.12 g |
| Proline | 5.82 g | 4.83 g |
| Glycine | 1.69 g | 1.27 g |
| Aspartic Acid | 1.24 g | 1.02 g |
| Glutamic Acid | 1.42 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peanut Butter Creamy and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.