Almond butter vs Sunflower seeds

Almond butter3

Leader

Sunflower seeds7

Sunflower seeds leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Sunflower seeds comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Almond butter for more fiber, more potassium and more calcium.

Pick Sunflower seeds for more protein, less sugar, less saturated fat, less sodium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
3.41 g
3.56 gWIN
Carbohydrate
3.07 g
3.42 g
Fibermore is better
WIN1.68 g
1.47 g
Total sugarsless is better
1.02 g
0.45 gWIN
Total fat
9.04 g
8.81 g
Saturated fatless is better
1.07 g
0.76 gWIN
Sodiumless is better
36.97 mg
1.54 mgWIN
Potassiummore is better
WIN121.82 mg
110.45 mg
Calciummore is better
WIN56.51 mg
13.36 mg
Ironmore is better
0.57 mg
0.9 mgWIN
Magnesiummore is better
45.44 mg
55.65 mgWIN
Vitamin Cmore is better
0 mg
0.24 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.