Chestnut vs. Sunflower Seeds
Nutrition comparison of Chestnut and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and sunflower seeds:
- Both sunflower seeds and chestnut are high in calories, dietary fiber and potassium.
- Chestnut is an excellent source of Vitamin C.
- Sunflower seed has more niacin, pantothenic acid and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and chestnut are high in calories. Sunflower seed has 153% more calories than chestnut - sunflower seed has 619 calories per 100 grams and chestnut has 245 calories.
| Chestnut | Sunflower Seeds | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 87% | 12% |
| Fat | 8% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and sunflower seed has 61% less carbohydrates than chestnut - sunflower seed has 20.6g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both sunflower seeds and chestnut are high in dietary fiber. Sunflower seed has 125% more dietary fiber than chestnut - sunflower seed has 11.5g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Sunflower seed has less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 443% more protein than chestnut - sunflower seed has 17.2g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and chestnut has 93% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 17 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Chestnut and sunflower seeds contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Chestnut has more Vitamin E than sunflower seed - chestnut has 0.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Chestnut has more Vitamin K than sunflower seed - chestnut has 7.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more niacin, pantothenic acid and folate. Both chestnut and sunflower seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Chestnut | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.243 MG | 0.325 MG |
| Riboflavin | 0.175 MG | 0.285 MG |
| Niacin | 1.342 MG | 4.198 MG |
| Pantothenic acid | 0.554 MG | 7.056 MG |
| Vitamin B6 | 0.497 MG | 0.805 MG |
| Folate | 70 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 97% more calcium than chestnut - sunflower seed has 57mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 648% more iron than chestnut - sunflower seed has 6.8mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both sunflower seeds and chestnut are high in potassium. Chestnut has 21% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and chestnut has 592mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chestnut and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Chestnut | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.079 G |
| Total | 0.093 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chestnut per 100 grams.
| Chestnut | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.776 G | 37.39 G |
| Total | 0.776 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chestnut (Nuts, chestnuts, european, roasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Chestnut g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or chestnut contain more calories in 100 grams?Both sunflower seeds and chestnut are high in calories. Sunflower seed has 150% more calories than chestnut - sunflower seed has 619 calories in 100g and chestnut has 245 calories.
Does sunflower seeds or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than chestnut - sunflower seed has 20.6g of carbs for 100g and chestnut has 53g of carbohydrates.
Does sunflower seeds or chestnut contain more iron?
Sunflower seed is an abundant source of iron and it has 650% more iron than chestnut - sunflower seed has 6.8mg of iron in 100 grams and chestnut has 0.91mg of iron.
Does sunflower seeds or chestnut contain more potassium?
Both sunflower seeds and chestnut are high in potassium. Chestnut has 20% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and chestnut has 592mg of potassium.