Sunflower Seeds vs Walnuts: All Nutritional Differences

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

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

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 100gSunflower SeedsWalnuts
Calories584 654
Carbohydrates20 g13.71 g
Fat51.46 g65.21 g
Dietary fiber8.6 g6.7 g
Protein20.78 g15.23 g
Calcium78 mg98 mg
Iron5.25 mg2.9 mg
Magnessium325 mg158 mg
Phosphorus660 mg346 mg
Potassium645 mg441 mg
Sodium9 mg2 mg
Zink5 mg3.09 mg
Vitaminium B1 (Thiamine)1.48 mg0.341 mg
Vitaminium B2 (riboflavin)0.355 mg0.15 mg
Vitaminium B3 (Niacin)8.335 mg1.125 mg
Vitaminium B51.13 mg0.57 mg
Vitaminium B61.345 mg0.537 mg
Vitaminium B9 (Folic acid)227 mg98 mg
Vitaminium C1.4 mg1.3 mg
Vitaminium E35.17 mg20.83 mg
Beta karoten30 mg12 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

  • 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


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
100g | ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs sunflower

Minerals: sunflower vs walnuts

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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