Sunflower seeds vs. Walnut — In-Depth Nutrition Comparison
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Differences between sunflower seeds and walnut
- Sunflower seeds have more vitamin E, vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, magnesium, folate, and iron, while walnut has more manganese.
- Sunflower seeds' daily need coverage for vitamin E is 230% higher.
- Walnut contains 11 times less selenium than sunflower seeds. Sunflower seeds contain 53µg of selenium, while walnut contains 4.9µg.
- Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of sunflower seeds is 20.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Nuts, walnuts, english.
Infographic
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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.
| Contains more MagnesiumMagnesium | +105.7% |
| Contains more PotassiumPotassium | +46.3% |
| Contains more IronIron | +80.4% |
| Contains more CopperCopper | +13.5% |
| Contains more ZincZinc | +61.8% |
| Contains more PhosphorusPhosphorus | +90.8% |
| Contains more SeleniumSelenium | +981.6% |
| Contains more CalciumCalcium | +25.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +4924.3% |
| Contains more Vitamin B1Vitamin B1 | +334% |
| Contains more Vitamin B2Vitamin B2 | +136.7% |
| Contains more Vitamin B3Vitamin B3 | +640.9% |
| Contains more Vitamin B5Vitamin B5 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +150.5% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +40.6% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +36.4% |
| Contains more CarbsCarbs | +45.9% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +70.2% |
| Contains more FatsFats | +26.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -27.3% |
| Contains more Mono. FatMonounsaturated fat | +107.4% |
| Contains more Poly. FatPolyunsaturated fat | +103.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~2.43g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.7mg | 230% |
| Polyunsaturated fat | 23.137g | 47.174g | 160% |
| Vitamin B1 | 1.48mg | 0.341mg | 95% |
| Selenium | 53µg | 4.9µg | 87% |
| Manganese | 1.95mg | 3.414mg | 64% |
| Vitamin B6 | 1.345mg | 0.537mg | 62% |
| Phosphorus | 660mg | 346mg | 45% |
| Vitamin B3 | 8.335mg | 1.125mg | 45% |
| Magnesium | 325mg | 158mg | 40% |
| Folate | 227µg | 98µg | 32% |
| Iron | 5.25mg | 2.91mg | 29% |
| Monounsaturated fat | 18.528g | 8.933g | 24% |
| Copper | 1.8mg | 1.586mg | 24% |
| Fats | 51.46g | 65.21g | 21% |
| Zinc | 5mg | 3.09mg | 17% |
| Vitamin B2 | 0.355mg | 0.15mg | 16% |
| Vitamin B5 | 1.13mg | 0.57mg | 11% |
| Protein | 20.78g | 15.23g | 11% |
| Saturated fat | 4.455g | 6.126g | 8% |
| Fiber | 8.6g | 6.7g | 8% |
| Potassium | 645mg | 441mg | 6% |
| Calories | 584kcal | 654kcal | 4% |
| Choline | 55.1mg | 39.2mg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Calcium | 78mg | 98mg | 2% |
| Carbs | 20g | 13.71g | 2% |
| Vitamin C | 1.4mg | 1.3mg | 0% |
| Net carbs | 11.4g | 7.01g | N/A |
| Sugar | 2.62g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 9mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.348mg | 0.17mg | 0% |
| Threonine | 0.928mg | 0.596mg | 0% |
| Isoleucine | 1.139mg | 0.625mg | 0% |
| Leucine | 1.659mg | 1.17mg | 0% |
| Lysine | 0.937mg | 0.424mg | 0% |
| Methionine | 0.494mg | 0.236mg | 0% |
| Phenylalanine | 1.169mg | 0.711mg | 0% |
| Valine | 1.315mg | 0.753mg | 0% |
| Histidine | 0.632mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
32%
Minerals Daily Need Coverage Score
207%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 20)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 1.671g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)