Nuts WalnutsvsSunflower Seeds
Nuts Walnuts has 654 calories and 15g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Sunflower Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts vs Sunflower Seeds
Sunflower Seeds will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat — fat and protein slow digestion while fiber adds bulk.
Sunflower Seeds packs 20.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Sunflower Seeds provides 645mg of potassium per 100g — important for muscle function and hydration.
Sunflower Seeds has 5.3mg of iron per 100g — important for energy and preventing anemia.
Sunflower Seeds edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Walnuts English | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 584kcal29% | +70kcal |
| Protein | 15g30% | 21g42% | <0.1g |
| Total Fat | 65g84% | 52g66% | +14g |
| Saturated Fat | 6.1g31% | 4.5g22% | +1.7g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 20g7% | <0.1g |
| Dietary Fiber | 6.7g24% | 8.6g31% | <0.1g |
| Sugars | 2.6g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 1.3mg1% | 1.4mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | 35mg235% | <0.1mg |
| Vitamin K | 2.7mcg2% | 0mcg0% | +2.7mcg |
| Vitamin B6 | 0.54mg32% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.34mg28% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 9.0mg0% | <0.1mg |
| Calcium | 98mg8% | 78mg6% | +20mg |
| Iron | 2.9mg16% | 5.3mg29% | <0.1mg |
| Potassium | 441mg9% | 645mg14% | <0.1mg |
| Phosphorus | 346mg28% | 660mg53% | <0.1mg |
| Magnesium | 158mg38% | 325mg77% | <0.1mg |
| Zinc | 3.1mg28% | 5.0mg45% | <0.1mg |
| Copper | 1.6mg177% | 1.8mg200% | <0.1mg |
| Manganese | 3.4mg148% | 1.9mg85% | +1.5mg |
| Selenium | 4.9mcg9% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Sunflower Seeds is moderately lower in calories than Nuts Walnuts, containing 584 kcal compared to 654 kcal per 100g (12% fewer calories).
Protein: Sunflower Seeds provides more protein with 20.8g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Sunflower Seeds offers better value for building and maintaining muscle.
Fat: Sunflower Seeds is the leaner option with 51.5g of total fat per 100g compared to 65.2g. Sunflower Seeds has less saturated fat (4.46g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Nuts Walnuts: 2.7mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.7mg), Niacin (B3) (Sunflower Seeds: 8.34mg vs 1.12mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 4.9mcg), Sodium (Sunflower Seeds: 9mg vs 2mg), Magnesium (Sunflower Seeds: 325mg vs 158mg).
Diet Suitability: Sunflower Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Sunflower Seeds?
- Sunflower Seeds is lower in calories with 584 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Sunflower Seeds healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Walnuts or Sunflower Seeds?
- Sunflower Seeds is leaner with 51.5g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Sunflower Seeds?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 6.7g.