USDA-derived comparison
Sunflower Seeds vs Walnuts
Sunflower Seeds leads for Magnesium, Phosphorus and Vitamin E per 100g, while Walnuts holds its own elsewhere.
Who each is for: 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
Walnuts
Typical serving: 1 handful (28g)
21/100
No clear per-100g leads, which is a result in itself.
Full Walnuts pageSide 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 | Sunflower Seeds | Walnuts |
|---|---|---|
| Calories | 584 kcal | 654 kcal |
| Protein | 21 g | 15 g |
| Carbs | 20 g | 14 g |
| Fat | 52 g | 65 g |
| Fiber | 9 g | 7 g |
| Sat fat | 4 g | 6 g |
| Sodium | 9 mg | 2 mg |
| Potassium | 645 mg | 441 mg |
| Calcium | 78 mg | 98 mg |
| Iron | 5.3 mg | 2.9 mg |
| Magnesium | 325 mg | 158 mg |
| Zinc | 5 mg | 3.1 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 227 µg | 98 µg |
Servings differ: a handful of sunflower seeds is about 28g, 1 handful of walnuts about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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