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Sunflower seeds vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Per 100 g: 621 kcal for Sunflower seeds, versus 618 kcal for Seeds, kernels, nuts (average), unsalted, a difference of 3 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Protein+4.3 g

Fat+1.6 g

Vitamin Dequal

Omega-3−1.9 g

Energy+3 kcal

Seeds, kernels, nuts (average), unsalted

Nuts, seeds and oleaginous fruit100 g

Protein20.8 g 20.8 g

Fat52.9 g 52.9 g

Vitamin D0 µg 0 µg

Omega-31.9 g 1.9 g

Energy618 kcal 618 kcal

Highest folate content

Sunflower seeds contains 145 µg more folate per 100 g.

Highest phosphorus content

Sunflower seeds contains 230 mg more phosphorus per 100 g.

Highest magnesium content

Sunflower seeds contains 120 mg more magnesium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Sunflower seeds	Seeds, kernels, nuts (average), unsalted
Macronutrients
Energy	621 kcal	618 kcal
Protein	25.1 g	20.8 g
Fat	54.5 g	52.9 g
of which saturated fat	5.4 g	7.6 g
of which polyunsaturated	23.5 g	15 g
of which omega-3	0 g	1.9 g
Carbohydrates	3.6 g	9.4 g
of which sugars	3.4 g	4.3 g
Dietary fibre	8 g	10.1 g
Water	4.8 g	9.9 g
Alcohol	0 g	0 g
Minerals
Calcium	86 mg	160 mg
Iron	5 mg	3.6 mg
Magnesium	330 mg	210 mg
Phosphorus	670 mg	440 mg
Potassium	750 mg	670 mg
Sodium	4 mg	9 mg
Zinc	5.8 mg	3.5 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	1 mg	1 mg
Folate	227 µg	82 µg

Sunflower seeds vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Sunflower seeds

Seeds, kernels, nuts (average), unsalted

Full comparison, nutrient by nutrient

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