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Almond butter
Almond butter5
VS
Sunflower seeds, dry roasted
Sunflower seeds, dry roasted5

Dead heat · 10 categories decided

Almond butter: 100 g · Sunflower seeds, dry roasted: 100 g.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Almond butter for more protein, more fiber, less sodium, more calcium and more magnesium.

Pick Sunflower seeds, dry roasted for less sugar, less saturated fat, more potassium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    614 kcal
    582 kcal
  • Proteinmore is better
    WIN20.96 g
    19.33 g
  • Carbohydrate
    18.82 g
    24.07 g
  • Fibermore is better
    WIN10.3 g
    9 g
  • Total sugarsless is better
    6.27 g
    2.73 gWIN
  • Total fat
    55.5 g
    49.8 g
  • Saturated fatless is better
    6.55 g
    5.22 gWIN
  • Sodiumless is better
    WIN227 mg
    655 mg
  • Potassiummore is better
    748 mg
    850 mgWIN
  • Calciummore is better
    WIN347 mg
    70 mg
  • Ironmore is better
    3.49 mg
    3.8 mgWIN
  • Magnesiummore is better
    WIN279 mg
    129 mg
  • Vitamin Cmore is better
    0 mg
    1.4 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almond butter vs Sunflower seeds, dry roasted · Foodatron