Sunflower Seeds vs Peanuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Peanuts is generally healthier
Peanuts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (567 vs 584), more protein (26g vs 9g), more fiber (9g vs 8.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Peanuts
567 kcal
More Protein
Peanuts
26g
More Fiber
Peanuts
9g
Less Sugar
Sunflower Seeds
2.6g
Visual Comparison
Caloriesper 100g
Sunflower Seeds
584
Peanuts
567
Proteinper 100g
Sunflower Seeds
9g
Peanuts
26g
Carbohydratesper 100g
Sunflower Seeds
20g
Peanuts
16g
Fatper 100g
Sunflower Seeds
51g
Peanuts
49g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Peanuts | Difference |
|---|---|---|---|
| Calories | 584kcal | 567kcal✓ | +17.0kcal |
| Protein | 9g | 26g✓ | -17.0g |
| Carbohydrates | 20g | 16g✓ | +4.0g |
| Fat | 51g | 49g✓ | +2.0g |
| Fiber | 8.6g | 9g✓ | -0.4g |
| Sugar | 2.6g✓ | 4.7g | -2.1g |
| Sodium | 9mg✓ | 18mg | -9.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Peanuts
Per 100g:567 calories
Per cup (150g):851 calories
Per serving (85g):482 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Peanuts
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓Less sugar (2.6g vs 4.7g)
- ✓Lower sodium (9mg vs 18mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Peanuts
- ✓Lower in calories (567 vs 584)
- ✓Higher in protein (26g vs 9g)
- ✓More fiber (9g vs 8.6g)
- ✓Lower in carbs (16g vs 20g)
Common Uses
SnackingToppingsTrail mixBaking