Sunflower Seeds vs Peanuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Sunflower Seeds - calories, kcal, weight, nutrition
Peanuts - calories, kcal, weight, nutrition

More Calories in Sunflower

At first glance, you can see that in sunflower is just a little more calories than in peanuts.

Sunflower has 584 kcal per 100g and peanuts 567 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In sunflower and in peanuts most calories came from fat.

See tables below to compare sunflower with peanuts in details.

Sunflower And Peanuts Nutrition Difference

Peanuts vs Sunflower: Vitamins and Minerals Comparison

per 100gSunflower SeedsPeanuts
Calories584 567
Carbohydrates20 g16.13 g
Fat51.46 g49.24 g
Dietary fiber8.6 g8.5 g
Protein20.78 g25.8 g
Calcium78 mg92 mg
Iron5.25 mg4.58 mg
Magnessium325 mg168 mg
Phosphorus660 mg76 mg
Potassium645 mg705 mg
Sodium9 mg18 mg
Zink5 mg3.27 mg
Vitaminium B1 (Thiamine)1.48 mg0.64 mg
Vitaminium B2 (riboflavin)0.355 mg0.135 mg
Vitaminium B3 (Niacin)8.335 mg12.066 mg
Vitaminium B51.13 mg1.767 mg
Vitaminium B61.345 mg0.348 mg
Vitaminium B9 (Folic acid)227 mg240 mg
Vitaminium E35.17 mg8.33 mg

Less protein in sunflower

It is aslo easy to see see that in sunflower is less protein than in peanuts.

There is 25.8g per 100g of peanuts and 20.78g per 100g of sunflower so using simple math we can see that difference is about 24%.

More carbohydrates in sunflower

In sunflower is more carbohydrates than in peanuts.

There is 16.13g/100g of carbohydrates in peanuts and 20g/100g in sunflower so let me do the math for you again - difference is about 24%.

More fat in sunflower

In sunflower is more fats than in peanuts.

The tables above show us that there is 49.24g/100g of fats in peanuts and 51.46g/100g in sunflower. In this case difference is about 5%.

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS.
  • 13% PROTEIN
  • 74% FAT


  • Calories567
  • Carbohydrates16.13 g
  • Fat49.24 g
  • Dietary fiber8.5 g
  • Protein25.8 g
Peanuts calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 11% CARBS
  • 17% PROTEIN
  • 73% FAT

Vitamins: peanuts vs sunflower

Minerals: sunflower vs peanuts

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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