Chestnut vs. Sunflower Seeds

Nutrition comparison of Chestnut and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of chestnut versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chestnut and sunflower seeds:

  • Both sunflower seeds and chestnut are high in calories, dietary fiber and potassium.
  • Chestnut is an excellent source of Vitamin C.
  • Sunflower seed has more niacin, pantothenic acid and folate.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of iron and protein.
Detailed nutritional comparison of chestnut and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Chestnut src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and chestnut are high in calories. Sunflower seed has 153% more calories than chestnut - sunflower seed has 619 calories per 100 grams and chestnut has 245 calories.

Chestnut Sunflower Seeds
Protein 5% 10%
Carbohydrates 87% 12%
Fat 8% 77%
Alcohol ~ ~

carbohydrates

Chestnut is high in carbohydrates and sunflower seed has 61% less carbohydrates than chestnut - sunflower seed has 20.6g of total carbs per 100 grams and chestnut has 53g of carbohydrates.

dietary fiber

Both sunflower seeds and chestnut are high in dietary fiber. Sunflower seed has 125% more dietary fiber than chestnut - sunflower seed has 11.5g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.

sugar

Sunflower seed has less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Sunflower seed is an excellent source of protein and it has 443% more protein than chestnut - sunflower seed has 17.2g of protein per 100 grams and chestnut has 3.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and chestnut has 93% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.

Vitamins

Vitamin C

Chestnut is an excellent source of Vitamin C and it has 17 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.

Vitamin A

Chestnut and sunflower seeds contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Chestnut has more Vitamin E than sunflower seed - chestnut has 0.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Chestnut has more Vitamin K than sunflower seed - chestnut has 7.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more niacin, pantothenic acid and folate. Both chestnut and sunflower seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.

Chestnut Sunflower Seeds
Thiamin 0.243 MG 0.325 MG
Riboflavin 0.175 MG 0.285 MG
Niacin 1.342 MG 4.198 MG
Pantothenic acid 0.554 MG 7.056 MG
Vitamin B6 0.497 MG 0.805 MG
Folate 70 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 97% more calcium than chestnut - sunflower seed has 57mg of calcium per 100 grams and chestnut has 29mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 648% more iron than chestnut - sunflower seed has 6.8mg of iron per 100 grams and chestnut has 0.91mg of iron.

potassium

Both sunflower seeds and chestnut are high in potassium. Chestnut has 21% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and chestnut has 592mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chestnut and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Chestnut Sunflower Seeds
alpha linoleic acid 0.093 G 0.079 G
Total 0.093 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chestnut per 100 grams.

Chestnut Sunflower Seeds
linoleic acid 0.776 G 37.39 G
Total 0.776 G 37.39 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Chestnut (Nuts, chestnuts, european, roasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or chestnut contain more calories in 100 grams?
Both sunflower seeds and chestnut are high in calories. Sunflower seed has 150% more calories than chestnut - sunflower seed has 619 calories in 100g and chestnut has 245 calories.

Does sunflower seeds or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than chestnut - sunflower seed has 20.6g of carbs for 100g and chestnut has 53g of carbohydrates.

Does sunflower seeds or chestnut contain more iron?
Sunflower seed is an abundant source of iron and it has 650% more iron than chestnut - sunflower seed has 6.8mg of iron in 100 grams and chestnut has 0.91mg of iron.

Does sunflower seeds or chestnut contain more potassium?
Both sunflower seeds and chestnut are high in potassium. Chestnut has 20% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and chestnut has 592mg of potassium.

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