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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 has 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.

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

Infographic

Walnut vs Sunflower seeds 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.
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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.
Walnut
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +150%
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%
~equal in Vitamin C ~1.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
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
21% 51% 20% 5% 3%
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
Walnut
1
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
10% 40% 50%
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
Walnut
3
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
100%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Sunflower seeds
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 Walnut Sunflower seeds Opinion
Calories 654kcal 584kcal Walnut
Protein 15.23g 20.78g Sunflower seeds
Fats 65.21g 51.46g Walnut
Vitamin C 1.3mg 1.4mg Sunflower seeds
Net carbs 7.01g 11.4g Sunflower seeds
Carbs 13.71g 20g Sunflower seeds
Magnesium 158mg 325mg Sunflower seeds
Calcium 98mg 78mg Walnut
Potassium 441mg 645mg Sunflower seeds
Iron 2.91mg 5.25mg Sunflower seeds
Sugar 2.61g 2.62g Walnut
Fiber 6.7g 8.6g Sunflower seeds
Copper 1.586mg 1.8mg Sunflower seeds
Zinc 3.09mg 5mg Sunflower seeds
Starch 0.06g Walnut
Phosphorus 346mg 660mg Sunflower seeds
Sodium 2mg 9mg Walnut
Vitamin A 20IU 50IU Sunflower seeds
Vitamin A 1µg 3µg Sunflower seeds
Vitamin E 0.7mg 35.17mg Sunflower seeds
Manganese 3.414mg 1.95mg Walnut
Selenium 4.9µg 53µg Sunflower seeds
Vitamin B1 0.341mg 1.48mg Sunflower seeds
Vitamin B2 0.15mg 0.355mg Sunflower seeds
Vitamin B3 1.125mg 8.335mg Sunflower seeds
Vitamin B5 0.57mg 1.13mg Sunflower seeds
Vitamin B6 0.537mg 1.345mg Sunflower seeds
Vitamin K 2.7µg 0µg Walnut
Folate 98µg 227µg Sunflower seeds
Choline 39.2mg 55.1mg Sunflower seeds
Saturated Fat 6.126g 4.455g Sunflower seeds
Monounsaturated Fat 8.933g 18.528g Sunflower seeds
Polyunsaturated fat 47.174g 23.137g Walnut
Tryptophan 0.17mg 0.348mg Sunflower seeds
Threonine 0.596mg 0.928mg Sunflower seeds
Isoleucine 0.625mg 1.139mg Sunflower seeds
Leucine 1.17mg 1.659mg Sunflower seeds
Lysine 0.424mg 0.937mg Sunflower seeds
Methionine 0.236mg 0.494mg Sunflower seeds
Phenylalanine 0.711mg 1.169mg Sunflower seeds
Valine 0.753mg 1.315mg Sunflower seeds
Histidine 0.391mg 0.632mg Sunflower seeds
Fructose 0.09g Walnut
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
146%
Sunflower seeds
Minerals Daily Need Coverage Score
152%
Walnut
207%
Sunflower seeds

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 seeds
Sunflower seeds is lower in Saturated Fat (difference - 1.671g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.