USDA-derived comparison
Peanut Butter vs Sunflower Seeds
Peanut Butter leads for Vitamin B3; Sunflower Seeds answers with Magnesium, Phosphorus and Vitamin B1.
Who each is for: Choose peanut Butter for vitamin B3. Choose sunflower Seeds for magnesium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Peanut Butter | Sunflower Seeds |
|---|---|---|
| Calories | 588 kcal | 584 kcal |
| Protein | 25 g | 21 g |
| Carbs | 20 g | 20 g |
| Fat | 50 g | 52 g |
| Fiber | 6 g | 9 g |
| Sat fat | 10 g | 4 g |
| Sodium | 426 mg | 9 mg |
| Potassium | 649 mg | 645 mg |
| Calcium | 49 mg | 78 mg |
| Iron | 1.9 mg | 5.3 mg |
| Magnesium | 168 mg | 325 mg |
| Zinc | 2.9 mg | 5 mg |
| Vitamin C | 0 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 87 µg | 227 µg |
Servings differ: 1 tbsp of peanut butter is about 16g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate