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Almonds, dry roasted
Almonds, dry roasted3
VS
Safflower seed kernels, dried Leader
Safflower seed kernels, dried4

Safflower seed kernels, dried leads 4–3 · 7 categories decided · 1 tie

Almonds, dry roasted: 100 g · Safflower seed kernels, dried: 100 g.

The verdict

Safflower seed kernels, dried comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Almonds, dry roasted for more protein, more potassium and more calcium.

Pick Safflower seed kernels, dried for less saturated fat, less sodium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    517 kcal
  • Proteinmore is better
    WIN20.96 g
    16.18 g
  • Carbohydrate
    21.01 g
    34.29 g
  • Fibermore is better
    10.9 g
    —
  • Total sugarsless is better
    4.86 g
    —
  • Total fat
    52.54 g
    38.45 g
  • Saturated fatless is better
    4.09 g
    3.68 gWIN
  • Sodiumless is better
    234 mg
    3 mgWIN
  • Potassiummore is better
    WIN713 mg
    687 mg
  • Calciummore is better
    WIN268 mg
    78 mg
  • Ironmore is better
    3.73 mg
    4.9 mgWIN
  • Magnesiummore is better
    279 mg
    353 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • 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.

Almonds, dry roasted vs Safflower seed kernels, dried · Foodatron