Calorie comparison
Peanuts vs Sunflower Seeds
Per 100 grams, peanuts is the lighter choice by 17 calories, while peanuts delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Peanuts | Sunflower Seeds |
|---|---|---|
| Calories | 567 | 584 |
| Protein | 26 g | 21 g |
| Carbs | 16 g | 20 g |
| Fat | 49 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥜 Peanuts
1 oz (28 g)
159 cal
7.3 g protein · 4.5 g carbs · 13.7 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, peanuts or sunflower seeds?
Per 100 g, peanuts has 567 calories and sunflower seeds has 584. Peanuts is lower in calories.
Which has more protein, peanuts or sunflower seeds?
Peanuts has 26 g of protein per 100 g; sunflower seeds has 21 g. Peanuts wins on protein.
Is peanuts or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward peanuts — but portion size matters more than which food you pick.
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