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Almond butter Leader
Almond butter5
VS
Sunflower seeds, toasted
Sunflower seeds, toasted4

Almond butter leads 5–4 · 9 categories decided

Almond butter: 100 g · Sunflower seeds, toasted: 100 g.

The verdict

Almond butter comes out ahead, winning 5 of 9 nutrient match-ups.

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

Pick Sunflower seeds, toasted for more fiber, less saturated fat, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    614 kcal
    619 kcal
  • Proteinmore is better
    WIN20.96 g
    17.21 g
  • Carbohydrate
    18.82 g
    20.59 g
  • Fibermore is better
    10.3 g
    11.5 gWIN
  • Total sugarsless is better
    6.27 g
    —
  • Total fat
    55.5 g
    56.8 g
  • Saturated fatless is better
    6.55 g
    5.95 gWIN
  • Sodiumless is better
    WIN227 mg
    613 mg
  • Potassiummore is better
    WIN748 mg
    491 mg
  • Calciummore is better
    WIN347 mg
    57 mg
  • Ironmore is better
    3.49 mg
    6.81 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, toasted · Foodatron