Seeds vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sunflower seed butter, without salt is higher in more vitamins & minerals
Calories (kcal)
Seeds 617
Nuts 659
Protein (g)
Seeds 17.3
Nuts 14.3
Carbs (g)
Seeds 23.3
Nuts 11.7
Fat (g)
Seeds 55.2
Nuts 67.1
Fiber (g)
Seeds 5.70
Nuts 7.50
Quick answers
Which has more protein?
Seeds, sunflower seed butter, without salt — 17.3g vs 14.3g per 100g.
Which has fewer calories?
Seeds, sunflower seed butter, without salt — 617 vs 659 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed butter, without salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 617 kcal | 659 kcal | -6% |
| Macronutrients | |||
| Water | 0.620 g | 3.42 g | -82% |
| Protein | 17.3 g | 14.3 g | +21% |
| Total lipid (fat) | 55.2 g | 67.1 g | -18% |
| Carbohydrate, by difference | 23.3 g | 11.7 g | +99% |
| Fiber, total dietary | 5.70 g | 7.50 g | -24% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.68 g | 16.1 g | -71% |
| Fatty acids, total monounsaturated | 39.0 g | 23.9 g | +63% |
| Fatty acids, total trans | 0.027 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.70 mg | 0.700 mg | +286% |
| Thiamin (Vitamin B1) | 0.053 mg | 0.617 mg | -91% |
| Riboflavin (Vitamin B2) | 0.163 mg | 0.035 mg | +366% |
| Niacin (Vitamin B3) | 6.75 mg | 0.295 mg | +2187% |
| Pantothenic acid (Vitamin B5) | 1.17 mg | 0.184 mg | +534% |
| Vitamin B-6 — Pyridoxine | 0.550 mg | 0.101 mg | +445% |
| Biotin (Vitamin B7) | 237 ug | 22.0 ug | +977% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 22.9 mg | 5.65 mg | +305% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 64.0 mg | 160 mg | -60% |
| Iron, Fe | 4.12 mg | 2.43 mg | +70% |
| Magnesium, Mg | 311 mg | 376 mg | -17% |
| Phosphorus, P | 666 mg | 725 mg | -8% |
| Potassium, K | 576 mg | 659 mg | -13% |
| Sodium, Na | 3.00 mg | 3.00 mg | = |
| Zinc, Zn | 4.89 mg | 4.06 mg | +20% |
| Copper, Cu | 1.60 mg | 1.74 mg | -8% |
| Manganese, Mn | 2.07 mg | 1.22 mg | +70% |
| Selenium, Se | 104 ug | 1917 ug | -95% |
| Other Nutrients | |||
| Energy | 2581 kj | 2757 kj | -6% |
| Ash | 3.58 g | 3.43 g | +4% |
| Total Sugars | 10.5 g | 2.33 g | +352% |
| Sucrose | 10.5 g | 2.33 g | +352% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0.830 g | 0.250 g | +232% |
| Folic acid (Vitamin B9 — synthetic) | 237 ug | 22.0 ug | +977% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 237 ug | 22.0 ug | +977% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 52.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.34 mg | 0.010 mg | +13300% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 15.0 mg | 9.56 mg | +57% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 5.66 mg | 0.630 mg | +798% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.130 mg | 0.170 mg | -24% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.010 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.046 g | -78% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.89 g | 9.63 g | -80% |
| SFA 17:0 (Margaric acid) | 0.013 g | 0.041 g | -68% |
| SFA 18:0 (Stearic acid) | 2.03 g | 6.24 g | -67% |
| SFA 20:0 (Arachidic acid) | 0.133 g | 0.167 g | -20% |
| SFA 22:0 (Behenic acid) | 0.437 g | 0.010 g | +4270% |
| SFA 24:0 (Lignoceric acid) | 0.143 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.214 g | -91% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.020 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 38.9 g | 23.6 g | +65% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 38.8 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.143 g | 0.027 g | +430% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 9.81 g | 24.4 g | -60% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.74 g | 24.4 g | -60% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.72 g | 23.9 g | -59% |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.036 g | +39% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.050 g | 0.018 g | +178% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.018 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.017 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.017 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.010 g | — | |
| Fatty acids, total trans-polyenoic | 0.010 g | — | |
| Stigmasterol | 18.0 mg | 6.00 mg | +200% |
| Campesterol | 21.0 mg | 2.00 mg | +950% |
| Beta-sitosterol | 170 mg | 64.0 mg | +166% |
| Tryptophan (EAA) | 0.285 g | 0.135 g | +111% |
| Threonine (EAA) | 0.723 g | 0.365 g | +98% |
| Isoleucine (EAA, BCAA) | 0.842 g | 0.518 g | +63% |
| Leucine (EAA, BCAA) | 1.32 g | 1.19 g | +11% |
| Lysine (EAA) | 0.532 g | 0.490 g | +9% |
| Methionine (EAA) | 0.435 g | 1.12 g | -61% |
| Cystine (conditionally essential) | 0.268 g | 0.306 g | -12% |
| Phenylalanine (EAA) | 0.942 g | 0.639 g | +47% |
| Tyrosine (conditionally essential) | 0.435 g | 0.416 g | +5% |
| Valine (EAA, BCAA) | 1.00 g | 0.760 g | +32% |
| Arginine (conditionally essential) | 1.75 g | 2.14 g | -18% |
| Histidine (EAA) | 0.492 g | 0.409 g | +20% |
| Alanine | 0.865 g | 0.609 g | +42% |
| Aspartic acid | 1.85 g | 1.33 g | +39% |
| Glutamic acid | 4.27 g | 3.19 g | +34% |
| Glycine (conditionally essential) | 1.12 g | 0.733 g | +53% |
| Proline (conditionally essential) | 0.878 g | 0.706 g | +24% |
| Serine | 0.857 g | 0.676 g | +27% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 16.0 mg | |
| Total Choline | — | 29.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed butter, without salt nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +2187% in Seeds, sunflower seed butter, without salt Biotin (Vitamin B7) +977% in Seeds, sunflower seed butter, without salt Pantothenic acid (Vitamin B5) +534% in Seeds, sunflower seed butter, without salt Vitamin B-6 — Pyridoxine +445% in Seeds, sunflower seed butter, without salt
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