Seeds vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Seeds, sunflower seed, kernel, raw is higher in more vitamins & minerals

Calories (kcal)

Seeds —
Nuts —

Protein (g)

Seeds 18.9
Nuts 9.96

Carbs (g)

Seeds 24.5
Nuts 12.7

Fat (g)

Seeds 48.4
Nuts 73.3

Fiber (g)

Seeds 7.22
Nuts 5.79

Quick answers

Which has more protein?

Seeds, sunflower seed, kernel, raw — 18.9g vs 9.96g per 100g.

Which is more nutrient-dense?

Seeds, sunflower seed, kernel, raw 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
Macronutrients
Water 4.87 g 2.62 g
Protein 18.9 g 9.96 g
Total lipid (fat) 48.4 g 73.3 g
Carbohydrate, by difference 24.5 g 12.7 g
Fiber, total dietary 7.22 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) — 0.548 mg
Niacin (Vitamin B3) — 0.946 mg
Vitamin B-6 — Pyridoxine — 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 116 mg 54.8 mg
Iron, Fe 4.37 mg 2.37 mg
Magnesium, Mg 302 mg 103 mg
Phosphorus, P 732 mg 253 mg
Potassium, K 657 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 5.58 mg 3.93 mg
Copper, Cu 1.88 mg 0.906 mg
Manganese, Mn 2.63 mg 2.28 mg
Selenium, Se 17.8 ug —
Other Nutrients
Energy (Atwater General Factors) 609 kcal 750 kcal
Energy (Atwater Specific Factors) 571 kcal 700 kcal
Nitrogen 3.56 g 1.88 g
Ash 3.31 g 1.44 g
Molybdenum, Mo — 15.6 ug
Biotin — 22.7 ug
Betaine 35.0 mg 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein 0.002 mg 0 mg
Genistein 0.002 mg 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine 5.60 mg 6.10 mg
Choline from phosphatidylcholine 29.0 mg 23.0 mg
Choline from phosphocholine 1.30 mg 1.30 mg
Choline from sphingomyelin 0.700 mg 0 mg
Free Choline 18.0 mg 9.70 mg
Total Choline 55.0 mg 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones 0.004 mg 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Seeds, sunflower seed, kernel, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Magnesium, Mg +193% in Seeds, sunflower seed, kernel, raw Phosphorus, P +190% in Seeds, sunflower seed, kernel, raw Calcium, Ca +111% in Seeds, sunflower seed, kernel, raw Copper, Cu +107% in Seeds, sunflower seed, kernel, raw

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