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  6. Walnut vs. Sunflower seed

Walnut vs. Sunflower seed — In-Depth Nutrition Comparison

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Differences between Walnut and Sunflower seed

  • Walnut has more Manganese, while Sunflower seed has more Vitamin E , Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Magnesium, Folate, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 230% higher.
  • Sunflower seed contains 2 times less Manganese than Walnut. Walnut contains 3.414mg of Manganese, while Sunflower seed contains 1.95mg.

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

Infographic

Walnut vs Sunflower seed 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
Walnut
3
:
7
Sunflower seed
Sunflower seed
Contains more Calcium +25.6%
Contains less Sodium -77.8%
Contains more Manganese +75.1%
Contains more Iron +80.4%
Contains more Magnesium +105.7%
Contains more Phosphorus +90.8%
Contains more Potassium +46.3%
Contains more Zinc +61.8%
Contains more Copper +13.5%
Contains more Selenium +981.6%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +25.6%
Contains less Sodium -77.8%
Contains more Manganese +75.1%
Contains more Iron +80.4%
Contains more Magnesium +105.7%
Contains more Phosphorus +90.8%
Contains more Potassium +46.3%
Contains more Zinc +61.8%
Contains more Copper +13.5%
Contains more Selenium +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
Walnut
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
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%
Equal in Vitamin C - 1.4
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
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%
Equal in Vitamin C - 1.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Sunflower seed
Sunflower seed
Contains more Fats +26.7%
Contains more Protein +36.4%
Contains more Carbs +45.9%
Contains more Water +16.2%
Contains more Other +70.2%
Walnut
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
Sunflower seed
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 Fats +26.7%
Contains more Protein +36.4%
Contains more Carbs +45.9%
Contains more Water +16.2%
Contains more Other +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
:
2
Sunflower seed
Sunflower seed
Contains more Polyunsaturated fat +103.9%
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +107.4%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Polyunsaturated fat +103.9%
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +107.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
:
1
Sunflower seed
Sunflower seed
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 2.5
Walnut
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
Sunflower seed
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 Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 2.5

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
156%
Sunflower seed
Minerals Daily Need Coverage Score
152%
Walnut
207%
Sunflower seed

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

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 seed - 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.