Ingredient swap
Sunflower Seeds vs Walnuts
Sunflower Seeds has 20.8 g protein and 584 calories per 100 g; walnuts has 15.2 g and 654. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of sunflower seeds (140 g) ≈ 1¼ cup of walnuts.
Side by side
| Per 100 g | Sunflower Seeds | Walnuts |
|---|---|---|
| Calories | 584 better | 654 |
| Protein | 20.8 gbetter | 15.2 g |
| Carbs | 20 g | 13.7 gbetter |
| Fat | 51.5 g | 65.2 g |
| Fiber | 8.6 gbetter | 6.7 g |
| Sugar | 2.6 g | 2.6 g |
| Sodium | 9 mg | 2 mgbetter |
| 1 cup weighs | 140 g | 117 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use walnuts instead of sunflower seeds?
Swap by weight, not by cup: 1 cup of sunflower seeds (140 g) ≈ 1¼ cup of walnuts.
Which has more protein?
Sunflower Seeds, with 20.8 g per 100 g versus 15.2 g.
Which has fewer calories?
Sunflower Seeds, with 584 calories per 100 g.