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  6. Sunflower seed vs. Walnut

Sunflower seed vs. Walnut — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Walnut

  • Sunflower seed has more Vitamin E , Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Magnesium, Folate, and Iron, while Walnut has more Manganese.
  • Sunflower seed's daily need coverage for Vitamin E is 230% higher.
  • Walnut contains 11 times less Selenium than Sunflower seed. Sunflower seed contains 53µg of Selenium, while Walnut contains 4.9µg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Nuts, walnuts, english.

Infographic

Sunflower seed vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
7
:
3
Walnut
Walnut
Contains more Iron +80.4%
Contains more Magnesium +105.7%
Contains more Phosphorus +90.8%
Contains more Potassium +46.3%
Contains more Zinc +61.8%
Contains more Copper +13.5%
Contains more Selenium +981.6%
Contains more Calcium +25.6%
Contains less Sodium -77.8%
Contains more Manganese +75.1%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +80.4%
Contains more Magnesium +105.7%
Contains more Phosphorus +90.8%
Contains more Potassium +46.3%
Contains more Zinc +61.8%
Contains more Copper +13.5%
Contains more Selenium +981.6%
Contains more Calcium +25.6%
Contains less Sodium -77.8%
Contains more Manganese +75.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
9
:
1
Walnut
Walnut
Contains more Vitamin A +150%
Contains more Vitamin E +4924.3%
Contains more Vitamin B1 +334%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B3 +640.9%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +150.5%
Contains more Folate +131.6%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.3
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +150%
Contains more Vitamin E +4924.3%
Contains more Vitamin B1 +334%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B3 +640.9%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +150.5%
Contains more Folate +131.6%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Walnut
Walnut
Contains more Protein +36.4%
Contains more Carbs +45.9%
Contains more Water +16.2%
Contains more Other +70.2%
Contains more Fats +26.7%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +36.4%
Contains more Carbs +45.9%
Contains more Water +16.2%
Contains more Other +70.2%
Contains more Fats +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Walnut
Walnut
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +103.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +103.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
3
Walnut
Walnut
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 2.43
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 2.43

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Walnut Opinion
Net carbs 11.4g 7.01g Sunflower seed
Protein 20.78g 15.23g Sunflower seed
Fats 51.46g 65.21g Walnut
Carbs 20g 13.71g Sunflower seed
Calories 584kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.62g 2.61g Walnut
Fiber 8.6g 6.7g Sunflower seed
Calcium 78mg 98mg Walnut
Iron 5.25mg 2.91mg Sunflower seed
Magnesium 325mg 158mg Sunflower seed
Phosphorus 660mg 346mg Sunflower seed
Potassium 645mg 441mg Sunflower seed
Sodium 9mg 2mg Walnut
Zinc 5mg 3.09mg Sunflower seed
Copper 1.8mg 1.586mg Sunflower seed
Manganese 1.95mg 3.414mg Walnut
Selenium 53µg 4.9µg Sunflower seed
Vitamin A 50IU 20IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.7mg Sunflower seed
Vitamin C 1.4mg 1.3mg Sunflower seed
Vitamin B1 1.48mg 0.341mg Sunflower seed
Vitamin B2 0.355mg 0.15mg Sunflower seed
Vitamin B3 8.335mg 1.125mg Sunflower seed
Vitamin B5 1.13mg 0.57mg Sunflower seed
Vitamin B6 1.345mg 0.537mg Sunflower seed
Folate 227µg 98µg Sunflower seed
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.348mg 0.17mg Sunflower seed
Threonine 0.928mg 0.596mg Sunflower seed
Isoleucine 1.139mg 0.625mg Sunflower seed
Leucine 1.659mg 1.17mg Sunflower seed
Lysine 0.937mg 0.424mg Sunflower seed
Methionine 0.494mg 0.236mg Sunflower seed
Phenylalanine 1.169mg 0.711mg Sunflower seed
Valine 1.315mg 0.753mg Sunflower seed
Histidine 0.632mg 0.391mg Sunflower seed
Saturated Fat 4.455g 6.126g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 8.933g Sunflower seed
Polyunsaturated fat 23.137g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
33%
Walnut
Minerals Daily Need Coverage Score
207%
Sunflower seed
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 20)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.671g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.