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Nuts, walnuts, English vs Seeds, sunflower seed, kernel

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Seeds, sunflower seed, kernel has more protein (18.9 vs 14.6 g); Seeds, sunflower seed, kernel has less calories (609 vs 730 kcal); Seeds, sunflower seed, kernel has more fiber (7.2 vs 5.2 g).
Nuts, walnuts, EnglishSeeds, sunflower seed, kernel
Calories730 kcal609 kcal
Protein14.6 g18.9 g
Carbs10.9 g24.5 g
Fat69.7 g48.4 g
Fiber5.2 g7.2 g
Sugar0 g0 g
Nutrient density11 /10030 /100
Weight-loss score21 /10029 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, walnuts, English, halves, raw · Seeds, sunflower seed, kernel, raw

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