Nuts Mixed Nuts 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 3.01 g.
Nuts Mixed Nuts leads in 13 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Seeds Sunflower Seed Kernels leads in 21 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Folate.

Nutrient	Nuts Mixed Nuts	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	3.01 g	3.36 g
Carbs	3.59 g	4 g
Fat	8.95 g	8.61 g
Vitamins
Vitamin A	0.055 µg	0 µg
Thiamin (B1)	0.054 mg	0.036 mg
Riboflavin (B2)	0.059 mg	0.045 mg
Niacin (B3)	0.869 mg	0.951 mg
Pantothenic Acid (B5)	0.172 mg	1.19 mg
Vitamin B6	0.049 mg	0.136 mg
Folate	10.9 µg	40.1 µg
Choline	9.12 mg	9.39 mg
Vitamin C	0.098 mg	0.213 mg
Vitamin E	1.14 mg	5.32 mg
Vitamin K	1.45 µg	0.494 µg
Minerals
Calcium	16.9 mg	13.4 mg
Iron	0.487 mg	0.688 mg
Magnesium	38.7 mg	21.8 mg
Phosphorus	73.4 mg	196 mg
Potassium	99.5 mg	114 mg
Sodium	1.09 mg	0.511 mg
Zinc	0.661 mg	0.894 mg
Copper	0.231 mg	0.309 mg
Manganese	0.339 mg	0.357 mg
Selenium	3.54 µg	13.4 µg
Carbohydrates
Fiber	1.03 g	1.85 g
Sugar	0.75 g	0.497 g
Starch	0.935 g	0 g
Fats
Polyunsaturated Fat	1.96 g	5.72 g
Monounsaturated Fat	5.25 g	1.5 g
Saturated Fat	1.41 g	1.05 g
Trans Fat	0.007 g	0.027 g
Omega-3 (ALA)	0.013 g	0.013 g
Omega-3 (EPA)	0.001 g	0 g
Omega-6 (Linoleic Acid)	1.93 g	5.71 g
Amino Acids
Histidine	0.082 g	0.093 g
Isoleucine	0.124 g	0.168 g
Leucine	0.235 g	0.244 g
Lysine	0.121 g	0.138 g
Methionine	0.049 g	0.073 g
Cystine	0.048 g	0.066 g
Phenylalanine	0.164 g	0.172 g
Tyrosine	0.108 g	0.098 g
Threonine	0.106 g	0.137 g
Tryptophan	0.038 g	0.051 g
Valine	0.158 g	0.194 g
Arginine	0.4 g	0.354 g
Alanine	0.139 g	0.165 g
Serine	0.37 g	0.36 g
Proline	0.761 g	0.822 g
Glycine	0.184 g	0.216 g
Aspartic Acid	0.141 g	0.174 g
Glutamic Acid	0.206 g	0.158 g

Nutrient	Nuts Mixed Nuts	Seeds Sunflower Seed Kernels
Calories	610 kcal	587 kcal
Protein	18.3 g	19.7 g
Carbs	21.9 g	23.5 g
Fat	54.6 g	50.6 g
Vitamins
Vitamin A	0.333 µg	0 µg
Thiamin (B1)	0.331 mg	0.213 mg
Riboflavin (B2)	0.361 mg	0.263 mg
Niacin (B3)	5.3 mg	5.59 mg
Pantothenic Acid (B5)	1.05 mg	6.99 mg
Vitamin B6	0.297 mg	0.798 mg
Folate	66.3 µg	236 µg
Choline	55.6 mg	55.1 mg
Vitamin C	0.6 mg	1.25 mg
Vitamin E	6.98 mg	31.2 mg
Vitamin K	8.85 µg	2.9 µg
Minerals
Calcium	103 mg	78.5 mg
Iron	2.97 mg	4.04 mg
Magnesium	236 mg	128 mg
Phosphorus	448 mg	1,150 mg
Potassium	606 mg	667 mg
Sodium	6.67 mg	3 mg
Zinc	4.03 mg	5.25 mg
Copper	1.41 mg	1.82 mg
Manganese	2.07 mg	2.1 mg
Selenium	21.6 µg	78.8 µg
Carbohydrates
Fiber	6.3 g	10.9 g
Sugar	4.58 g	2.92 g
Starch	5.7 g	0 g
Fats
Polyunsaturated Fat	12 g	33.6 g
Monounsaturated Fat	32 g	8.78 g
Saturated Fat	8.6 g	6.15 g
Trans Fat	0.044 g	0.158 g
Omega-3 (ALA)	0.082 g	0.076 g
Omega-3 (EPA)	0.007 g	0 g
Omega-6 (Linoleic Acid)	11.8 g	33.5 g
Amino Acids
Histidine	0.498 g	0.546 g
Isoleucine	0.758 g	0.984 g
Leucine	1.43 g	1.44 g
Lysine	0.735 g	0.81 g
Methionine	0.296 g	0.428 g
Cystine	0.29 g	0.39 g
Phenylalanine	1 g	1.01 g
Tyrosine	0.657 g	0.576 g
Threonine	0.648 g	0.803 g
Tryptophan	0.231 g	0.301 g
Valine	0.964 g	1.14 g
Arginine	2.44 g	2.08 g
Alanine	0.845 g	0.966 g
Serine	2.26 g	2.12 g
Proline	4.64 g	4.83 g
Glycine	1.12 g	1.27 g
Aspartic Acid	0.862 g	1.02 g
Glutamic Acid	1.26 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Mixed Nuts and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.