Sunflower Seeds vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Sunflower Seeds is generally healthier
Sunflower Seeds comes out ahead in this comparison, winning in 2 out of 5 key nutritional categories. It has fewer calories (584 vs 654), more protein (9g vs 9g), more fiber (8.6g vs 6.7g), less sugar (2.6g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sunflower Seeds
584 kcal
More Protein
Sunflower Seeds
9g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Sunflower Seeds
2.6g
Visual Comparison
Caloriesper 100g
Sunflower Seeds
584
Walnuts
654
Proteinper 100g
Sunflower Seeds
9g
Walnuts
9g
Carbohydratesper 100g
Sunflower Seeds
20g
Walnuts
14g
Fatper 100g
Sunflower Seeds
51g
Walnuts
65g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Walnuts | Difference |
|---|---|---|---|
| Calories | 584kcal✓ | 654kcal | -70.0kcal |
| Protein | 9g | 9g | 0.0g |
| Carbohydrates | 20g | 14g✓ | +6.0g |
| Fat | 51g✓ | 65g | -14.0g |
| Fiber | 8.6g✓ | 6.7g | +1.9g |
| Sugar | 2.6g | 2.6g | 0.0g |
| Sodium | 9mg | 2mg✓ | +7.0mg |
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
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓Lower in calories (584 vs 654)
- ✓Higher in protein (9g vs 9g)
- ✓More fiber (8.6g vs 6.7g)
- ✓Less sugar (2.6g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 20g)
- ✓Lower sodium (2mg vs 9mg)
Common Uses
SnackingToppingsTrail mixBaking