Sunflower Seeds vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Sunflower Seeds
per 100g
Nuts & SeedsWalnuts
per 100g
Nutrition Comparison
| Per 100g | Sunflower Seeds | Walnuts |
|---|---|---|
| Calories | 584kcal | 654kcal |
| Protein | 20.8g | 15.2g |
| Carbs | 20g | 13.7g |
| Fat | 51.5g | 65.2g |
| Fiber | 8.6g | 6.7g |
| Sugar | 2.6g | 2.6g |
| Sodium | 9mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sunflower Seeds has 70 fewer calories per 100g than Walnuts (12% less).
- Sunflower Seeds delivers more protein (20.8g vs 15.2g per 100g).
- Sunflower Seeds has more fiber (8.6g vs 6.7g).
- Sunflower Seeds contains less fat (51.5g vs 65.2g).
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 →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Sunflower Seeds & Walnuts in Kairo
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