Walnut vs. Sunflower seeds — In-Depth Nutrition Comparison
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Differences between walnut and sunflower seeds
- Walnut has more manganese, while sunflower seeds have more vitamin E, vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, magnesium, folate, and iron.
- Sunflower seeds' daily need coverage for vitamin E is 230% higher.
- Sunflower seeds contain 2 times less manganese than walnut. Walnut contains 3.414mg of manganese, while sunflower seeds contain 1.95mg.
- 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 Nuts, walnuts, english and Seeds, sunflower seed kernels, dried.
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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 CalciumCalcium | +25.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +75.1% |
| 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% |
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 KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.7mg | 35.17mg | 230% |
| Polyunsaturated fat | 47.174g | 23.137g | 160% |
| Vitamin B1 | 0.341mg | 1.48mg | 95% |
| Selenium | 4.9µg | 53µg | 87% |
| Manganese | 3.414mg | 1.95mg | 64% |
| Vitamin B6 | 0.537mg | 1.345mg | 62% |
| Phosphorus | 346mg | 660mg | 45% |
| Vitamin B3 | 1.125mg | 8.335mg | 45% |
| Magnesium | 158mg | 325mg | 40% |
| Folate | 98µg | 227µg | 32% |
| Iron | 2.91mg | 5.25mg | 29% |
| Monounsaturated fat | 8.933g | 18.528g | 24% |
| Copper | 1.586mg | 1.8mg | 24% |
| Fats | 65.21g | 51.46g | 21% |
| Zinc | 3.09mg | 5mg | 17% |
| Vitamin B2 | 0.15mg | 0.355mg | 16% |
| Vitamin B5 | 0.57mg | 1.13mg | 11% |
| Protein | 15.23g | 20.78g | 11% |
| Saturated fat | 6.126g | 4.455g | 8% |
| Fiber | 6.7g | 8.6g | 8% |
| Potassium | 441mg | 645mg | 6% |
| Calories | 654kcal | 584kcal | 4% |
| Choline | 39.2mg | 55.1mg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calcium | 98mg | 78mg | 2% |
| Carbs | 13.71g | 20g | 2% |
| Vitamin C | 1.3mg | 1.4mg | 0% |
| Net carbs | 7.01g | 11.4g | N/A |
| Sugar | 2.61g | 2.62g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 9mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.17mg | 0.348mg | 0% |
| Threonine | 0.596mg | 0.928mg | 0% |
| Isoleucine | 0.625mg | 1.139mg | 0% |
| Leucine | 1.17mg | 1.659mg | 0% |
| Lysine | 0.424mg | 0.937mg | 0% |
| Methionine | 0.236mg | 0.494mg | 0% |
| Phenylalanine | 0.711mg | 1.169mg | 0% |
| Valine | 0.753mg | 1.315mg | 0% |
| Histidine | 0.391mg | 0.632mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more FatsFats | +26.7% |
| Contains more ProteinProtein | +36.4% |
| Contains more CarbsCarbs | +45.9% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +70.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Poly. FatPolyunsaturated fat | +103.9% |
| Contains less Sat. FatSaturated fat | -27.3% |
| Contains more Mono. FatMonounsaturated fat | +107.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~2.5g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
