Sunflower Seeds vs Walnuts: How Do They Compare?

Sunflower Seeds and walnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on sunflower seeds and walnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid).

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Sunflower Seeds vs Walnuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sunflower seeds vs walnuts.

This comparison will start by comparing the caloric value of sunflower seeds and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Sunflower Seeds vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for sunflower seeds and walnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing sunflower seeds vs walnuts for weight loss, sunflower seeds are slightly lower in calories, with 171 calories per serving, compared to 183 calories per serving of walnuts.

However, both sunflower seeds and walnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Sunflower Seeds vs Walnuts Protein

Nuts and seeds, including sunflower seeds and walnuts, are an important source of plant-based protein.

Sunflower Seeds offer around 27% more protein than walnuts.

Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).

Sunflower Seeds vs Walnuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in sunflower seeds and walnuts.

The total amount of carbohydrates is around 20% higher in sunflower seeds than in walnuts. They have 17.1 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in sunflower seeds than in walnuts, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of walnuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in sunflower seeds and walnuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.9 grams of fiber per portion, sunflower seeds are a better source of fiber than walnuts which offer 1.9 grams per portion.

Sunflower Seeds vs Walnuts Fats

Like the other nuts and seeds, fats in sunflower seeds and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in sunflower seeds and walnuts:

• Sunflower Seeds: 56.1 grams per 100 grams
• Walnuts: 65.2 per 100 grams

Speaking of saturated fats, sunflower seeds are 11% lower in saturated fats.

Sunflower Seeds and walnuts contain 5.4 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Walnuts Vitamins Content

This section will discuss the vitamin content of sunflower seeds and walnuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Sunflower Seeds have a higher amount of vitamin A, vitamin C, and vitamin K.

However, walnuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Sunflower Seeds and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sunflower seeds and walnuts contain side by side, so you can easily compare them.

Sunflower Seeds vs Walnuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sunflower seeds and walnuts comparison focuses on their mineral content.

Sunflower Seeds are a better source of calcium, and manganese than walnuts.

On the other hand, walnuts have a higher amount of copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.

Sunflower Seeds and walnuts contain the same amount of fluoride.

Check out the table below to learn how sunflower seeds and walnuts compare when it comes to mineral contents.

The Final Word

Sunflower Seeds and walnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both sunflower seeds and walnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.