Calorie comparison
Peanut Butter vs Sunflower Seeds
Per 100 grams, sunflower seeds is the lighter choice by 4 calories, while peanut butter delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Peanut Butter | Sunflower Seeds |
|---|---|---|
| Calories | 588 | 584 |
| Protein | 25 g | 21 g |
| Carbs | 20 g | 20 g |
| Fat | 50 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥜 Peanut Butter
2 tbsp (32 g)
188 cal
8 g protein · 6.4 g carbs · 16 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, peanut butter or sunflower seeds?
Per 100 g, peanut butter has 588 calories and sunflower seeds has 584. Sunflower Seeds is lower in calories.
Which has more protein, peanut butter or sunflower seeds?
Peanut Butter has 25 g of protein per 100 g; sunflower seeds has 21 g. Peanut Butter wins on protein.
Is peanut butter or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sunflower seeds — but portion size matters more than which food you pick.
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