Nuts, walnuts vs Seeds, sunflower seed kernels
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 22 out of 29 nutrient categories
Nuts, walnuts: 4
vs
Seeds, sunflower seed kernels: 22
(3 ties)
Overview
| Nutrient | Nuts, walnuts | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calories | 654 cal | 584 cal | |
| Protein | 15.2 g | 20.8 g | |
| Carbs | 13.7 g | 20 g | |
| Fat | 65.2 g | 51.5 g | |
| Fiber | 6.7 g | 8.6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, walnuts | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Choline, total | 39.2 MG | 55.1 MG | |
| Folate, total | 98 UG | 227 UG | |
| Niacin | 1.1 MG | 8.3 MG | |
| Pantothenic acid | 0.6 MG | 1.1 MG | |
| Riboflavin | 0.2 MG | 0.4 MG | |
| Thiamin | 0.3 MG | 1.5 MG | |
| Vitamin A, RAE | 1 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.5 MG | 1.3 MG | |
| Vitamin C, total ascorbic acid | 1.3 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 35.2 MG | |
| Vitamin K (phylloquinone) | 2.7 UG | 0 UG |
Minerals
| Mineral | Nuts, walnuts | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 98 MG | 78 MG | |
| Copper, Cu | 1.6 MG | 1.8 MG | |
| Iron, Fe | 2.9 MG | 5.3 MG | |
| Magnesium, Mg | 158 MG | 325 MG | |
| Manganese, Mn | 3.4 MG | 2.0 MG | |
| Phosphorus, P | 346 MG | 660 MG | |
| Potassium, K | 441 MG | 645 MG | |
| Selenium, Se | 4.9 UG | 53 UG | |
| Sodium, Na | 2 MG | 9 MG | |
| Zinc, Zn | 3.1 MG | 5 MG |