USDA-derived comparison
Hazelnuts vs Sunflower Seeds
Hazelnuts leads for Vitamin K and Vitamin C; Sunflower Seeds answers with Magnesium, Phosphorus and Vitamin B1.
Who each is for: Choose hazelnuts for vitamin K and vitamin C. Choose sunflower Seeds for magnesium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Hazelnuts | Sunflower Seeds |
|---|---|---|
| Calories | 628 kcal | 584 kcal |
| Protein | 15 g | 21 g |
| Carbs | 17 g | 20 g |
| Fat | 61 g | 52 g |
| Fiber | 10 g | 9 g |
| Sat fat | 4 g | 4 g |
| Sodium | 0 mg | 9 mg |
| Potassium | 680 mg | 645 mg |
| Calcium | 114 mg | 78 mg |
| Iron | 4.7 mg | 5.3 mg |
| Magnesium | 163 mg | 325 mg |
| Zinc | 2.5 mg | 5 mg |
| Vitamin C | 6 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 113 µg | 227 µg |
Servings differ: a handful of hazelnuts is about 28g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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