SUNFLOWER KERNELS vs UNSALTED RAW WALNUTS

Nutrition comparison per 100 g serving

Ad 468x60

SUNFLOWER KERNELS wins in 12 out of 16 nutrient categories

SUNFLOWER KERNELS: 12 vs UNSALTED RAW WALNUTS: 1 (3 ties)

Overview

Nutrient	SUNFLOWER KERNELS	UNSALTED RAW WALNUTS	Winner
Calories	633 cal	700 cal
Protein	20 g	16.7 g
Carbs	23.3 g	13.3 g
Fat	50 g	66.7 g
Fiber	10 g	6.7 g
Sugar	0 g	0 g	Tie

Vitamin	SUNFLOWER KERNELS	UNSALTED RAW WALNUTS	Winner
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie

Mineral	SUNFLOWER KERNELS	UNSALTED RAW WALNUTS	Winner
Calcium, Ca	133 MG	133 MG	Tie
Copper, Cu	1.7 MG	0 MG
Iron, Fe	4.8 MG	2.4 MG
Magnesium, Mg	133 MG	0 MG
Manganese, Mn	2 MG	0 MG
Phosphorus, P	1,167 MG	0 MG
Potassium, K	500 MG	0 MG
Sodium, Na	500 MG	0 MG
Zinc, Zn	5 MG	0 MG

Ad 728x90