Sunflower Seeds vs Walnuts: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Less Calories in Sunflower
At first glance, you can see that in sunflower is less calories than in walnuts.
Sunflower has 584 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 12%.
In sunflower and in walnuts most calories came from fat.
See tables below to compare sunflower with walnuts in details.
Sunflower And Walnuts Nutrition Difference
Walnuts vs Sunflower: Vitamins and Minerals Comparison
| per 100g | Sunflower Seeds | Walnuts |
|---|---|---|
| Calories | 584 | 654 |
| Carbohydrates | 20 g | 13.71 g |
| Fat | 51.46 g | 65.21 g |
| Dietary fiber | 8.6 g | 6.7 g |
| Protein | 20.78 g | 15.23 g |
| Calcium | 78 mg | 98 mg |
| Iron | 5.25 mg | 2.9 mg |
| Magnessium | 325 mg | 158 mg |
| Phosphorus | 660 mg | 346 mg |
| Potassium | 645 mg | 441 mg |
| Sodium | 9 mg | 2 mg |
| Zink | 5 mg | 3.09 mg |
| Vitaminium B1 (Thiamine) | 1.48 mg | 0.341 mg |
| Vitaminium B2 (riboflavin) | 0.355 mg | 0.15 mg |
| Vitaminium B3 (Niacin) | 8.335 mg | 1.125 mg |
| Vitaminium B5 | 1.13 mg | 0.57 mg |
| Vitaminium B6 | 1.345 mg | 0.537 mg |
| Vitaminium B9 (Folic acid) | 227 mg | 98 mg |
| Vitaminium C | 1.4 mg | 1.3 mg |
| Vitaminium E | 35.17 mg | 20.83 mg |
| Beta karoten | 30 mg | 12 mg |
More protein in sunflower
It is aslo easy to see see that in sunflower is more protein than in walnuts.
There is 15.23g per 100g of walnuts and 20.78g per 100g of sunflower so using simple math we can see that difference is about 36%.
More carbohydrates in sunflower
In sunflower is more carbohydrates than in walnuts.
There is 13.71g/100g of carbohydrates in walnuts and 20g/100g in sunflower so let me do the math for you again - difference is about 46%.
Less fat in sunflower
In sunflower is less fats than in walnuts.
The tables above show us that there is 65.21g/100g of fats in walnuts and 51.46g/100g in sunflower. In this case difference is about 27%.
Sunflower Seeds
584kcal- Calories584
- Carbohydrates20 g
- Fat51.46 g
- Dietary fiber8.6 g
- Protein20.78 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Walnuts
654kcal- Calories654
- Carbohydrates13.71 g
- Fat65.21 g
- Dietary fiber6.7 g
- Protein15.23 g
100g | ounce | single piece | handfull | cup | chopped | cup | half cup
Calories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Vitamins: walnuts vs sunflower
- Vitaminium B1 (Thiamine):
sunflower - 334% more than walnuts - Vitaminium B2 (riboflavin):
sunflower - 137% more than walnuts - Vitaminium B3 (Niacin):
sunflower - 641% more than walnuts - Vitaminium B5:
sunflower - 98% more than walnuts - Vitaminium B6:
sunflower - 150% more than walnuts - Vitaminium B9 (Folic acid):
sunflower - 132% more than walnuts - Vitaminium C:
sunflower - 8% more than walnuts - Vitaminium E:
sunflower - 69% more than walnuts - Beta karoten:
sunflower - 150% more than walnuts
Minerals: sunflower vs walnuts
Compares of sunflower
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- Sunflower vs Pumpkin Seeds
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- see all compares of sunflower
Compares of walnuts
- see all compares of walnuts
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- Calories of Walnuts
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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