Peanuts vs Seeds Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Peanuts has more protein per 100 calories: 4.24 g against 3.36 g.
- Peanuts leads in 13 micronutrients, including Thiamin (B1), Niacin (B3), Magnesium.
- Seeds Sunflower Seed Kernels leads in 17 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Peanuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.24 g | 3.36 g |
| Carbs | 3.69 g | 4 g |
| Fat | 8.01 g | 8.61 g |
| Vitamins | ||
| Thiamin (B1) | 0.111 mg | 0.036 mg |
| Riboflavin (B2) | 0.023 mg | 0.045 mg |
| Niacin (B3) | 2.1 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0.306 mg | 1.19 mg |
| Vitamin B6 | 0.06 mg | 0.136 mg |
| Folate | 41.6 µg | 40.1 µg |
| Choline | 9.09 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 1.44 mg | 5.32 mg |
| Vitamin K | 0 µg | 0.494 µg |
| Minerals | ||
| Calcium | 12.2 mg | 13.4 mg |
| Iron | 0.531 mg | 0.688 mg |
| Magnesium | 30.1 mg | 21.8 mg |
| Phosphorus | 65.5 mg | 196 mg |
| Potassium | 116 mg | 114 mg |
| Sodium | 1.69 mg | 0.511 mg |
| Zinc | 0.524 mg | 0.894 mg |
| Copper | 0.139 mg | 0.309 mg |
| Manganese | 0.313 mg | 0.357 mg |
| Selenium | 2.16 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 1.43 g | 1.85 g |
| Sugar | 0.817 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 2.7 g | 5.72 g |
| Monounsaturated Fat | 4.23 g | 1.5 g |
| Saturated Fat | 1.09 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 2.7 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.113 g | 0.093 g |
| Isoleucine | 0.157 g | 0.168 g |
| Leucine | 0.289 g | 0.244 g |
| Lysine | 0.16 g | 0.138 g |
| Methionine | 0.055 g | 0.073 g |
| Cystine | 0.057 g | 0.066 g |
| Phenylalanine | 0.239 g | 0.172 g |
| Tyrosine | 0.182 g | 0.098 g |
| Threonine | 0.153 g | 0.137 g |
| Tryptophan | 0.043 g | 0.051 g |
| Valine | 0.187 g | 0.194 g |
| Arginine | 0.533 g | 0.354 g |
| Alanine | 0.177 g | 0.165 g |
| Serine | 0.545 g | 0.36 g |
| Proline | 0.933 g | 0.822 g |
| Glycine | 0.268 g | 0.216 g |
| Aspartic Acid | 0.197 g | 0.174 g |
| Glutamic Acid | 0.22 g | 0.158 g |
Per 100 grams
| Nutrient | Peanuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 578 kcal | 587 kcal |
| Protein | 24.5 g | 19.7 g |
| Carbs | 21.3 g | 23.5 g |
| Fat | 46.3 g | 50.6 g |
| Vitamins | ||
| Thiamin (B1) | 0.64 mg | 0.213 mg |
| Riboflavin (B2) | 0.135 mg | 0.263 mg |
| Niacin (B3) | 12.1 mg | 5.59 mg |
| Pantothenic Acid (B5) | 1.77 mg | 6.99 mg |
| Vitamin B6 | 0.348 mg | 0.798 mg |
| Folate | 240 µg | 236 µg |
| Choline | 52.5 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 8.33 mg | 31.2 mg |
| Vitamin K | 0 µg | 2.9 µg |
| Minerals | ||
| Calcium | 70.6 mg | 78.5 mg |
| Iron | 3.07 mg | 4.04 mg |
| Magnesium | 174 mg | 128 mg |
| Phosphorus | 378 mg | 1,150 mg |
| Potassium | 671 mg | 667 mg |
| Sodium | 9.75 mg | 3 mg |
| Zinc | 3.03 mg | 5.25 mg |
| Copper | 0.8 mg | 1.82 mg |
| Manganese | 1.81 mg | 2.1 mg |
| Selenium | 12.5 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 10.9 g |
| Sugar | 4.72 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 15.6 g | 33.6 g |
| Monounsaturated Fat | 24.4 g | 8.78 g |
| Saturated Fat | 6.28 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 15.6 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.652 g | 0.546 g |
| Isoleucine | 0.907 g | 0.984 g |
| Leucine | 1.67 g | 1.44 g |
| Lysine | 0.926 g | 0.81 g |
| Methionine | 0.317 g | 0.428 g |
| Cystine | 0.331 g | 0.39 g |
| Phenylalanine | 1.38 g | 1.01 g |
| Tyrosine | 1.05 g | 0.576 g |
| Threonine | 0.883 g | 0.803 g |
| Tryptophan | 0.25 g | 0.301 g |
| Valine | 1.08 g | 1.14 g |
| Arginine | 3.08 g | 2.08 g |
| Alanine | 1.02 g | 0.966 g |
| Serine | 3.15 g | 2.12 g |
| Proline | 5.39 g | 4.83 g |
| Glycine | 1.55 g | 1.27 g |
| Aspartic Acid | 1.14 g | 1.02 g |
| Glutamic Acid | 1.27 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peanuts and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.