Nuts, walnuts vs Seeds, sunflower seed kernels from shell
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels from shell wins in 19 out of 29 nutrient categories
Nuts, walnuts: 6
vs
Seeds, sunflower seed kernels from shell: 19
(4 ties)
Overview
| Nutrient | Nuts, walnuts | Seeds, sunflower seed kernels from shell | Winner |
|---|---|---|---|
| Calories | 643 cal | 546 cal | |
| Protein | 14.3 g | 19.3 g | |
| Carbs | 17.9 g | 15.3 g | |
| Fat | 60.7 g | 49.8 g | |
| Fiber | 7.1 g | 9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, walnuts | Seeds, sunflower seed kernels from shell | Winner |
|---|---|---|---|
| Choline, total | 38 MG | 55.1 MG | |
| Folate, total | 91 UG | 237 UG | |
| Niacin | 2.2 MG | 7.0 MG | |
| Pantothenic acid | 0 MG | 7.0 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 0.5 MG | 0.1 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.5 MG | 0.8 MG | |
| Vitamin C, total ascorbic acid | 1.4 MG | 1.4 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 26.1 MG | |
| Vitamin K (phylloquinone) | 3.3 UG | 2.7 UG |
Minerals
| Mineral | Nuts, walnuts | Seeds, sunflower seed kernels from shell | Winner |
|---|---|---|---|
| Calcium, Ca | 71 MG | 70 MG | |
| Copper, Cu | 1.5 MG | 1.8 MG | |
| Iron, Fe | 2.6 MG | 3.8 MG | |
| Magnesium, Mg | 151 MG | 129 MG | |
| Manganese, Mn | 0 MG | 2.1 MG | |
| Phosphorus, P | 329 MG | 1,155 MG | |
| Potassium, K | 459 MG | 850 MG | |
| Selenium, Se | 5 UG | 79.3 UG | |
| Sodium, Na | 643 MG | 6,008 MG | |
| Zinc, Zn | 3.0 MG | 5.3 MG |