Peanut Butter vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Peanut Butter
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Peanut Butter | Sunflower Seeds |
|---|---|---|
| Calories | 588kcal | 584kcal |
| Protein | 25.1g | 20.8g |
| Carbs | 20g | 20g |
| Fat | 50.4g | 51.5g |
| Fiber | 6g | 8.6g |
| Sugar | 9.2g | 2.6g |
| Sodium | 459mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sunflower Seeds has 4 fewer calories per 100g than Peanut Butter (1% less).
- Peanut Butter delivers more protein (25.1g vs 20.8g per 100g).
- Sunflower Seeds has more fiber (8.6g vs 6g).
- Peanut Butter contains less fat (50.4g vs 51.5g).
- Sunflower Seeds has less sugar (2.6g vs 9.2g).
Peanut Butter
Peanut butter is a calorie-dense food rich in monounsaturated fats, protein, and several important micronutrients including niacin, magnesium, and vitamin E. Natural peanut butter without added sugars or oils provides the best nutritional profile. It is a convenient source of plant-based protein and healthy fats.
View Peanut Butter nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Peanut Butter & Sunflower Seeds in Kairo
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