SUNFLOWER SEEDS vs SHELLED WALNUTS
Nutrition comparison per 100 g serving
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SUNFLOWER SEEDS wins in 12 out of 18 nutrient categories
SUNFLOWER SEEDS: 12
vs
SHELLED WALNUTS: 2
(4 ties)
Overview
| Nutrient | SUNFLOWER SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Calories | 607 cal | 679 cal | |
| Protein | 21.4 g | 14.3 g | |
| Carbs | 17.9 g | 14.3 g | |
| Fat | 53.6 g | 64.3 g | |
| Fiber | 14.3 g | 7.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | SUNFLOWER SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Niacin | 5.7 MG | 0 MG | |
| Pantothenic acid | 3.6 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | SUNFLOWER SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Calcium, Ca | 71 MG | 71 MG | Tie |
| Copper, Cu | 1.4 MG | 1.4 MG | Tie |
| Iron, Fe | 3.9 MG | 2.6 MG | |
| Magnesium, Mg | 286 MG | 143 MG | |
| Manganese, Mn | 1 MG | 4 MG | |
| Phosphorus, P | 714 MG | 357 MG | |
| Potassium, K | 679 MG | 446 MG | |
| Sodium, Na | 786 MG | 0 MG | |
| Zinc, Zn | 4.3 MG | 0 MG |