NutariNut comparison
Sunflower Seeds vs Walnuts
Sunflower Seeds is lower in calories (584 vs 654 kcal per 100g) — 70 kcal less than Walnuts. Sunflower Seeds has more protein (21g vs 15g per 100g). For weight management, Sunflower Seeds is usually the more filling choice here — it has fewer calories, more protein and more fibre.
All figures are per 100g, typical values for the common edible portion.
Nutrition compared (per 100g)
| Nutrient | Sunflower Seeds | Walnuts | Difference |
|---|---|---|---|
| Calories | 584 | 654 | 70 kcal less in Sunflower Seeds |
| Protein | 21g | 15g | 6g more in Sunflower Seeds |
| Carbs | 20g | 14g | 6g more in Sunflower Seeds |
| Fat | 51g | 65g | 14g less in Sunflower Seeds |
| Fibre | 8.6g | 6.7g | 1.9g more in Sunflower Seeds |
Sunflower Seeds vs Walnuts FAQ
- Does Sunflower Seeds or Walnuts have more calories?
- Walnuts has more calories: 584 kcal vs 654 kcal per 100g.
- Which has more protein, Sunflower Seeds or Walnuts?
- Sunflower Seeds has more protein: 21g vs 15g per 100g.
- Is Sunflower Seeds or Walnuts better for weight loss?
- Sunflower Seeds is usually the more filling choice here — it has fewer calories, more protein and more fibre, which can help with weight loss. Total intake still matters most.
Values are typical estimates and vary by brand, ripeness, cut and preparation. Log either food in one tap with the Nutari app for your exact portion.
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