Nuts Chestnuts vs Seeds Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Seeds Sunflower Seed Kernels has more protein per 100 calories: 3.36 g against 1.68 g.
- Nuts Chestnuts is lighter per 100 g: 113 kcal against 587 kcal.
- Nuts Chestnuts leads in 11 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Seeds Sunflower Seed Kernels leads in 34 micronutrients, including Niacin (B3), Pantothenic Acid (B5), Folate.
Per 100 calories
| Nutrient | Nuts Chestnuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.68 g | 3.36 g |
| Carbs | 21.8 g | 4 g |
| Fat | 0.686 g | 8.61 g |
| Vitamins | ||
| Vitamin A | 2.65 µg | 0 µg |
| Thiamin (B1) | 0.113 mg | 0.036 mg |
| Riboflavin (B2) | 0.084 mg | 0.045 mg |
| Niacin (B3) | 0.536 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0.227 mg | 1.19 mg |
| Vitamin B6 | 0.181 mg | 0.136 mg |
| Folate | 29.7 µg | 40.1 µg |
| Choline | 0 mg | 9.39 mg |
| Vitamin C | 17.9 mg | 0.213 mg |
| Vitamin E | 0 mg | 5.32 mg |
| Vitamin K | 0 µg | 0.494 µg |
| Minerals | ||
| Calcium | 20.3 mg | 13.4 mg |
| Iron | 0.95 mg | 0.688 mg |
| Magnesium | 38.2 mg | 21.8 mg |
| Phosphorus | 56.2 mg | 196 mg |
| Potassium | 335 mg | 114 mg |
| Sodium | 10 mg | 0.511 mg |
| Zinc | 0.368 mg | 0.894 mg |
| Copper | 0.272 mg | 0.309 mg |
| Manganese | 0.744 mg | 0.357 mg |
| Selenium | 0 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 0.233 g | 5.72 g |
| Monounsaturated Fat | 0.287 g | 1.5 g |
| Saturated Fat | 0.117 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0.208 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.047 g | 0.093 g |
| Isoleucine | 0.067 g | 0.168 g |
| Leucine | 0.102 g | 0.244 g |
| Lysine | 0.096 g | 0.138 g |
| Methionine | 0.041 g | 0.073 g |
| Cystine | 0.048 g | 0.066 g |
| Phenylalanine | 0.072 g | 0.172 g |
| Tyrosine | 0.049 g | 0.098 g |
| Threonine | 0.064 g | 0.137 g |
| Tryptophan | 0.02 g | 0.051 g |
| Valine | 0.092 g | 0.194 g |
| Arginine | 0.145 g | 0.354 g |
| Alanine | 0.101 g | 0.165 g |
| Serine | 0.324 g | 0.36 g |
| Proline | 0.23 g | 0.822 g |
| Glycine | 0.079 g | 0.216 g |
| Aspartic Acid | 0.079 g | 0.174 g |
| Glutamic Acid | 0.079 g | 0.158 g |
Per 100 grams
| Nutrient | Nuts Chestnuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 113 kcal | 587 kcal |
| Protein | 1.9 g | 19.7 g |
| Carbs | 24.7 g | 23.5 g |
| Fat | 0.777 g | 50.6 g |
| Vitamins | ||
| Vitamin A | 3 µg | 0 µg |
| Thiamin (B1) | 0.128 mg | 0.213 mg |
| Riboflavin (B2) | 0.095 mg | 0.263 mg |
| Niacin (B3) | 0.607 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0.257 mg | 6.99 mg |
| Vitamin B6 | 0.205 mg | 0.798 mg |
| Folate | 33.7 µg | 236 µg |
| Choline | 0 mg | 55.1 mg |
| Vitamin C | 20.3 mg | 1.25 mg |
| Vitamin E | 0 mg | 31.2 mg |
| Vitamin K | 0 µg | 2.9 µg |
| Minerals | ||
| Calcium | 23 mg | 78.5 mg |
| Iron | 1.08 mg | 4.04 mg |
| Magnesium | 43.3 mg | 128 mg |
| Phosphorus | 63.7 mg | 1,150 mg |
| Potassium | 380 mg | 667 mg |
| Sodium | 11.3 mg | 3 mg |
| Zinc | 0.417 mg | 5.25 mg |
| Copper | 0.308 mg | 1.82 mg |
| Manganese | 0.843 mg | 2.1 mg |
| Selenium | 0 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 0 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 0.264 g | 33.6 g |
| Monounsaturated Fat | 0.325 g | 8.78 g |
| Saturated Fat | 0.133 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0.236 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.053 g | 0.546 g |
| Isoleucine | 0.076 g | 0.984 g |
| Leucine | 0.116 g | 1.44 g |
| Lysine | 0.109 g | 0.81 g |
| Methionine | 0.046 g | 0.428 g |
| Cystine | 0.054 g | 0.39 g |
| Phenylalanine | 0.082 g | 1.01 g |
| Tyrosine | 0.055 g | 0.576 g |
| Threonine | 0.073 g | 0.803 g |
| Tryptophan | 0.023 g | 0.301 g |
| Valine | 0.104 g | 1.14 g |
| Arginine | 0.164 g | 2.08 g |
| Alanine | 0.114 g | 0.966 g |
| Serine | 0.367 g | 2.12 g |
| Proline | 0.261 g | 4.83 g |
| Glycine | 0.09 g | 1.27 g |
| Aspartic Acid | 0.089 g | 1.02 g |
| Glutamic Acid | 0.089 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Chestnuts and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.