Peanut butter vs Seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Seeds 333
Protein (g)
Peanut butter 24.0
Seeds 50.1
Carbs (g)
Peanut butter 22.7
Seeds 35.5
Fat (g)
Peanut butter 49.4
Seeds 1.75
Fiber (g)
Peanut butter 6.32
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 24.0g per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 333 kcal | |
| Macronutrients | |||
| Water | 1.10 g | 7.10 g | -84% |
| Protein | 24.0 g | 50.1 g | -52% |
| Total lipid (fat) | 49.4 g | 1.75 g | +2725% |
| Carbohydrate, by difference | 22.7 g | 35.5 g | -36% |
| Fiber, total dietary | 6.32 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 0.201 g | +4087% |
| Fatty acids, total monounsaturated | 30.7 g | 0.543 g | +5556% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.121 mg | 2.52 mg | -95% |
| Riboflavin (Vitamin B2) | — | 0.269 mg | |
| Niacin (Vitamin B3) | 17.2 mg | 12.5 mg | +37% |
| Pantothenic acid (Vitamin B5) | — | 2.74 mg | |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.142 mg | +168% |
| Biotin (Vitamin B7) | 97.3 ug | 29.0 ug | +235% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 3.00 ug | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 149 mg | -67% |
| Iron, Fe | 1.85 mg | 14.2 mg | -87% |
| Magnesium, Mg | 193 mg | 338 mg | -43% |
| Phosphorus, P | 393 mg | 757 mg | -48% |
| Potassium, K | 654 mg | 397 mg | +65% |
| Sodium, Na | 221 mg | 39.0 mg | +466% |
| Zinc, Zn | 3.06 mg | 10.0 mg | -69% |
| Copper, Cu | 0.540 mg | 1.42 mg | -62% |
| Manganese, Mn | 1.68 mg | 1.40 mg | +20% |
| Selenium, Se | 20.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | — | |
| Energy (Atwater Specific Factors) | 589 kcal | — | |
| Energy | — | 1393 kj | |
| Nitrogen | 4.39 g | — | |
| Ash | 2.77 g | 5.50 g | -50% |
| Biotin | 87.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 29.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 29.0 ug | |
| Betaine | 0.400 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 64.0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0.004 g | |
| SFA 16:0 (Palmitic acid) | 4.11 g | 0.128 g | +3108% |
| SFA 18:0 (Stearic acid) | 1.29 g | 0.060 g | +2055% |
| SFA 20:0 (Arachidic acid) | 0.683 g | — | |
| SFA 22:0 (Behenic acid) | 1.42 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.536 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.002 g | |
| MUFA 20:1 c | 0.801 g | — | |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | 0.630 g | +1453% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.618 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.011 g | |
| Tryptophan (EAA) | 0.229 g | 1.10 g | -79% |
| Threonine (EAA) | 0.806 g | 2.08 g | -61% |
| Isoleucine (EAA, BCAA) | 0.920 g | 2.16 g | -57% |
| Leucine (EAA, BCAA) | 1.88 g | 3.84 g | -51% |
| Lysine (EAA) | 0.951 g | 1.61 g | -41% |
| Methionine (EAA) | 0.290 g | 1.66 g | -82% |
| Cystine (conditionally essential) | — | 1.01 g | |
| Phenylalanine (EAA) | 1.50 g | 2.66 g | -44% |
| Tyrosine (conditionally essential) | 1.06 g | 2.10 g | -49% |
| Valine (EAA, BCAA) | 1.12 g | 2.80 g | -60% |
| Arginine (conditionally essential) | 3.32 g | 7.44 g | -55% |
| Histidine (EAA) | 0.676 g | 1.48 g | -54% |
| Alanine | 1.16 g | 2.62 g | -56% |
| Aspartic acid | 3.41 g | 4.65 g | -27% |
| Glutamic acid | 5.82 g | 11.2 g | -48% |
| Glycine (conditionally essential) | 1.69 g | 3.43 g | -51% |
| Proline (conditionally essential) | 1.24 g | 2.29 g | -46% |
| Serine | 1.42 g | 2.73 g | -48% |
| Hydroxyproline | 0.162 g | — | |
| Cysteine | 0.514 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Daidzin | 0.649 mg | — | |
| Genistin | 1.93 mg | — | |
| Glycitin | 0.412 mg | — | |
| Proanthocyanidin dimers | 3.00 mg | — | |
| Proanthocyanidin trimers | 8.14 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | — | |
| Choline from phosphatidylcholine | 38.0 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 26.0 mg | — | |
| Total Choline | 66.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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