Peanut Butter Smooth vs Seeds Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Peanut Butter Smooth has more protein per 100 calories: 4.64 g against 3.36 g.
- Peanut Butter Smooth leads in 12 micronutrients, including Vitamin A, Niacin (B3), Vitamin B6.
- Seeds Sunflower Seed Kernels leads in 32 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Vitamin C.
Per 100 calories
| Nutrient | Peanut Butter Smooth | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.64 g | 3.36 g |
| Carbs | 4.9 g | 4 g |
| Fat | 7.63 g | 8.61 g |
| Vitamins | ||
| Vitamin A | 105 µg | 0 µg |
| Thiamin (B1) | 0.032 mg | 0.036 mg |
| Riboflavin (B2) | 0.015 mg | 0.045 mg |
| Niacin (B3) | 2.52 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0.193 mg | 1.19 mg |
| Vitamin B6 | 0.229 mg | 0.136 mg |
| Folate | 39 µg | 40.1 µg |
| Choline | 11.4 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 4.7 mg | 5.32 mg |
| Vitamin K | 0.108 µg | 0.494 µg |
| Minerals | ||
| Calcium | 7.02 mg | 13.4 mg |
| Iron | 1.67 mg | 0.688 mg |
| Magnesium | 47.3 mg | 21.8 mg |
| Phosphorus | 66.3 mg | 196 mg |
| Potassium | 120 mg | 114 mg |
| Sodium | 86.4 mg | 0.511 mg |
| Zinc | 1.55 mg | 0.894 mg |
| Copper | 0.2 mg | 0.309 mg |
| Manganese | 0.266 mg | 0.357 mg |
| Selenium | 1.35 µg | 13.4 µg |
| Iodine | 105 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 0.972 g | 1.85 g |
| Sugar | 1.78 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 2.07 g | 5.72 g |
| Monounsaturated Fat | 3.69 g | 1.5 g |
| Saturated Fat | 1.43 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 2.06 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0 g | 0.093 g |
| Isoleucine | 0 g | 0.168 g |
| Leucine | 0 g | 0.244 g |
| Lysine | 0 g | 0.138 g |
| Methionine | 0 g | 0.073 g |
| Cystine | 0 g | 0.066 g |
| Phenylalanine | 0 g | 0.172 g |
| Tyrosine | 0 g | 0.098 g |
| Threonine | 0 g | 0.137 g |
| Tryptophan | 0 g | 0.051 g |
| Valine | 0 g | 0.194 g |
| Arginine | 0 g | 0.354 g |
| Alanine | 0 g | 0.165 g |
| Serine | 0 g | 0.36 g |
| Proline | 0 g | 0.822 g |
| Glycine | 0 g | 0.216 g |
| Aspartic Acid | 0 g | 0.174 g |
| Glutamic Acid | 0 g | 0.158 g |
Per 100 grams
| Nutrient | Peanut Butter Smooth | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 556 kcal | 587 kcal |
| Protein | 25.8 g | 19.7 g |
| Carbs | 27.2 g | 23.5 g |
| Fat | 42.4 g | 50.6 g |
| Vitamins | ||
| Vitamin A | 585 µg | 0 µg |
| Thiamin (B1) | 0.177 mg | 0.213 mg |
| Riboflavin (B2) | 0.082 mg | 0.263 mg |
| Niacin (B3) | 14 mg | 5.59 mg |
| Pantothenic Acid (B5) | 1.07 mg | 6.99 mg |
| Vitamin B6 | 1.27 mg | 0.798 mg |
| Folate | 217 µg | 236 µg |
| Choline | 63.4 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 26.1 mg | 31.2 mg |
| Vitamin K | 0.6 µg | 2.9 µg |
| Minerals | ||
| Calcium | 39 mg | 78.5 mg |
| Iron | 9.25 mg | 4.04 mg |
| Magnesium | 263 mg | 128 mg |
| Phosphorus | 369 mg | 1,150 mg |
| Potassium | 668 mg | 667 mg |
| Sodium | 480 mg | 3 mg |
| Zinc | 8.6 mg | 5.25 mg |
| Copper | 1.11 mg | 1.82 mg |
| Manganese | 1.48 mg | 2.1 mg |
| Selenium | 7.5 µg | 78.8 µg |
| Iodine | 585 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 5.4 g | 10.9 g |
| Sugar | 9.89 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 11.5 g | 33.6 g |
| Monounsaturated Fat | 20.5 g | 8.78 g |
| Saturated Fat | 7.93 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 11.5 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0 g | 0.546 g |
| Isoleucine | 0 g | 0.984 g |
| Leucine | 0 g | 1.44 g |
| Lysine | 0 g | 0.81 g |
| Methionine | 0 g | 0.428 g |
| Cystine | 0 g | 0.39 g |
| Phenylalanine | 0 g | 1.01 g |
| Tyrosine | 0 g | 0.576 g |
| Threonine | 0 g | 0.803 g |
| Tryptophan | 0 g | 0.301 g |
| Valine | 0 g | 1.14 g |
| Arginine | 0 g | 2.08 g |
| Alanine | 0 g | 0.966 g |
| Serine | 0 g | 2.12 g |
| Proline | 0 g | 4.83 g |
| Glycine | 0 g | 1.27 g |
| Aspartic Acid | 0 g | 1.02 g |
| Glutamic Acid | 0 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peanut Butter Smooth and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.