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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +80.4%
Contains more Potassium +46.3%
Contains more Magnesium +105.7%
Contains more Copper +13.5%
Contains more Zinc +61.8%
Contains more Phosphorus +90.8%
Contains more Calcium +25.6%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +80.4%
Contains more Potassium +46.3%
Contains more Magnesium +105.7%
Contains more Copper +13.5%
Contains more Zinc +61.8%
Contains more Phosphorus +90.8%
Contains more Calcium +25.6%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 584kcal 654kcal Walnut
Protein 20.78g 15.23g Sunflower seed
Fats 51.46g 65.21g Walnut
Vitamin C 1.4mg 1.3mg Sunflower seed
Net carbs 11.4g 7.01g Sunflower seed
Carbs 20g 13.71g Sunflower seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 2.91mg Sunflower seed
Calcium 78mg 98mg Walnut
Potassium 645mg 441mg Sunflower seed
Magnesium 325mg 158mg Sunflower seed
Sugar 2.62g 2.61g Walnut
Fiber 8.6g 6.7g Sunflower seed
Copper 1.8mg 1.586mg Sunflower seed
Zinc 5mg 3.09mg Sunflower seed
Starch g 0.06g Walnut
Phosphorus 660mg 346mg Sunflower seed
Sodium 9mg 2mg Walnut
Vitamin A 50IU 20IU Sunflower seed
Vitamin E 35.17mg 0.7mg Sunflower seed
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Walnut
Folate 227µg 98µg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 6.126g Sunflower seed
Monounsaturated Fat 18.528g 8.933g Sunflower seed
Polyunsaturated fat 23.137g 47.174g 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
Fructose g 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
33
Walnut
Mineral Summary Score
191
Sunflower seed
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
91%
Walnut
Carbohydrates
20%
Sunflower seed
14%
Walnut
Fats
238%
Sunflower seed
301%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.