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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Walnut
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
125%
Sunflower seed
91%
Walnut
Carbohydrates
20%
Sunflower seed
14%
Walnut
Fats
238%
Sunflower seed
301%
Walnut

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Walnut Opinion
Calories 584 654 Walnut
Protein 20.78 15.23 Sunflower seed
Fats 51.46 65.21 Walnut
Vitamin C 1.4 1.3 Sunflower seed
Carbs 20 13.71 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.91 Sunflower seed
Calcium 78 98 Walnut
Potassium 645 441 Sunflower seed
Magnesium 325 158 Sunflower seed
Sugars 2.62 2.61 Walnut
Fiber 8.6 6.7 Sunflower seed
Copper 1.8 1.586 Sunflower seed
Zinc 5 3.09 Sunflower seed
Starch 0.06 Walnut
Phosphorus 660 346 Sunflower seed
Sodium 9 2 Walnut
Vitamin A 50 20 Sunflower seed
Vitamin E 35.17 0.7 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.341 Sunflower seed
Vitamin B2 0.355 0.15 Sunflower seed
Vitamin B3 8.335 1.125 Sunflower seed
Vitamin B5 1.13 0.57 Sunflower seed
Vitamin B6 1.345 0.537 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 2.7 Walnut
Folate 227 98 Sunflower seed
Trans Fat
Saturated Fat 4.455 6.126 Sunflower seed
Monounsaturated Fat 18.528 8.933 Sunflower seed
Polyunsaturated fat 23.137 47.174 Walnut
Tryptophan 0.348 0.17 Sunflower seed
Threonine 0.928 0.596 Sunflower seed
Isoleucine 1.139 0.625 Sunflower seed
Leucine 1.659 1.17 Sunflower seed
Lysine 0.937 0.424 Sunflower seed
Methionine 0.494 0.236 Sunflower seed
Phenylalanine 1.169 0.711 Sunflower seed
Valine 1.315 0.753 Sunflower seed
Histidine 0.632 0.391 Sunflower seed
Fructose 0.09 Walnut

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 of 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.