Sunflower Seeds vs. Walnut
Nutrition comparison of Sunflower Seeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and walnut:
- Both sunflower seeds and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sunflower seed has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and walnut are high in calories. Walnut has a little more calories (6%) than sunflower seed by weight - sunflower seed has 619 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, sunflower seeds is heavier in carbs, lighter in fat and similar to walnut for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Walnut | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 12% | 8% |
| Fat | 77% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 33% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both sunflower seeds and walnut are high in dietary fiber. Sunflower seed has 72% more dietary fiber than walnut - sunflower seed has 11.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Sunflower seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and walnut are high in protein. Sunflower seed has 13% more protein than walnut - sunflower seed has 17.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both sunflower seeds and walnut are high in saturated fat. Sunflower seed is very similar to sunflower seed for saturated fat - sunflower seed has 6g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and walnut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and sunflower seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than sunflower seed - walnut has 0.7mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Walnut and sunflower seeds contain similar amounts of Vitamin K - walnut has 2.7ug 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 sunflower seeds and walnut contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Sunflower Seeds | Walnut | |
|---|---|---|
| Thiamin | 0.325 MG | 0.341 MG |
| Riboflavin | 0.285 MG | 0.15 MG |
| Niacin | 4.198 MG | 1.125 MG |
| Pantothenic acid | 7.056 MG | 0.57 MG |
| Vitamin B6 | 0.805 MG | 0.537 MG |
| Folate | 238 UG | 98 UG |
Minerals
calcium
Both sunflower seeds and walnut are high in calcium. Walnut has 72% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both sunflower seeds and walnut are high in iron. Sunflower seed has 134% more iron than walnut - sunflower seed has 6.8mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both sunflower seeds and walnut are high in potassium. Sunflower seed has 11% more potassium than walnut - sunflower seed has 491mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 9.08 G |
| Total | 0.079 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both sunflower seeds and walnut contain significant amounts of linoleic acid.
| Sunflower Seeds | Walnut | |
|---|---|---|
| linoleic acid | 37.39 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 37.39 G | 38.156 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Walnut (Nuts, walnuts, english) .
Sunflower Seeds g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or walnut contain more calories in 100 grams?Both sunflower seeds and walnut are high in calories. Walnut has a little more calories ( 10%) than sunflower seed by weight - sunflower seed has 619 calories in 100g and walnut has 654 calories.
Does sunflower seeds or walnut contain more calcium?
Both sunflower seeds and walnut are high in calcium. Walnut has 70% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and walnut has 98mg of calcium.
Does sunflower seeds or walnut contain more iron?
Both sunflower seeds and walnut are high in iron. Sunflower seed has 130% more iron than walnut - sunflower seed has 6.8mg of iron in 100 grams and walnut has 2.9mg of iron.
Does sunflower seeds or walnut contain more potassium?
Both sunflower seeds and walnut are high in potassium. Sunflower seed has 10% more potassium than walnut - sunflower seed has 491mg of potassium in 100 grams and walnut has 441mg of potassium.