Sunflower Seeds vs Walnuts: Which Has More Calories?
Per 100 g, Sunflower Seeds has 584 kcal and Walnuts has 654 kcal, so Sunflower Seeds has 11% fewer calories.
Sunflower Seeds has more protein (20.8 g vs 15.2 g). Sunflower Seeds has more fiber (8.6 g vs 6.7 g). Walnuts has more fat (65.2 g vs 51.5 g). Relative to calories, Sunflower Seeds is the better protein source (3.56 g vs 2.33 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Sunflower vs Walnuts 100g Compare
| 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 A | 50 IU | 20 IU |
| 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 µg | 98 µg |
| Vitaminium C | 1.4 mg | 1.3 mg |
| Vitaminium E | 35.17 mg | 20.83 mg |
| Beta karoten | 30 µg | 12 µg |
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 Seeds 100g
584kcalCalories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Walnuts 100g
654kcalCalories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Compares of sunflower
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.