All Foods
Hazelnuts vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Hazelnuts
628 kcal15g Protein
per 100g
Nuts & SeedsSunflower Seeds
584 kcal20.8g Protein
per 100g
Nutrition Comparison
| Per 100g | Hazelnuts | Sunflower Seeds |
|---|---|---|
| Calories | 628kcal | 584kcal |
| Protein | 15g | 20.8g |
| Carbs | 16.7g | 20g |
| Fat | 60.8g | 51.5g |
| Fiber | 9.7g | 8.6g |
| Sugar | 4.3g | 2.6g |
| Sodium | 0mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sunflower Seeds has 44 fewer calories per 100g than Hazelnuts (8% less).
- Sunflower Seeds delivers more protein (20.8g vs 15g per 100g).
- Hazelnuts has more fiber (9.7g vs 8.6g).
- Sunflower Seeds contains less fat (51.5g vs 60.8g).
- Sunflower Seeds has less sugar (2.6g vs 4.3g).
Hazelnuts
Hazelnuts are rich in monounsaturated fat, vitamin E and folate, and they are one of the best nut sources of manganese and copper. Whole or as a flour, they bring a sweet, toasty flavor without added sugar.
View Hazelnuts nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Hazelnuts & Sunflower Seeds in Kairo
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