Walnuts vs Sunflower Seeds
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 fiber (8.6g vs 6.7g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sunflower Seeds
584 kcal
More Protein
Walnuts
9g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Walnuts
2.6g
Visual Comparison
Caloriesper 100g
Walnuts
654
Sunflower Seeds
584
Proteinper 100g
Walnuts
9g
Sunflower Seeds
9g
Carbohydratesper 100g
Walnuts
14g
Sunflower Seeds
20g
Fatper 100g
Walnuts
65g
Sunflower Seeds
51g
Side-by-Side Nutrition Table
| Nutrient | Walnuts | Sunflower Seeds | Difference |
|---|---|---|---|
| Calories | 654kcal | 584kcal✓ | +70.0kcal |
| Protein | 9g | 9g | 0.0g |
| Carbohydrates | 14g✓ | 20g | -6.0g |
| Fat | 65g | 51g✓ | +14.0g |
| Fiber | 6.7g | 8.6g✓ | -1.9g |
| Sugar | 2.6g | 2.6g | 0.0g |
| Sodium | 2mg✓ | 9mg | -7.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Diet Compatibility
Walnuts
VeganVegetarianPaleoLow-Sodium
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
When to Choose Walnuts
- ✓Higher in protein (9g vs 9g)
- ✓Lower in carbs (14g vs 20g)
- ✓Less sugar (2.6g vs 2.6g)
- ✓Lower sodium (2mg vs 9mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Sunflower Seeds
- ✓Lower in calories (584 vs 654)
- ✓More fiber (8.6g vs 6.7g)
Common Uses
SnackingToppingsTrail mixBaking