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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

Both foods compared at 100 kcal.

The verdict

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

Pick Almonds, dry roasted for more protein, less saturated fat and more calcium.

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.51 g
    3.13 g
  • Carbohydrate
    3.51 g
    6.63 g
  • Fibermore is better
    1.82 g
    —
  • Total sugarsless is better
    0.81 g
    —
  • Total fat
    8.79 g
    7.44 g
  • Saturated fatless is better
    WIN0.68 g
    0.71 g
  • Sodiumless is better
    39.13 mg
    0.58 mgWIN
  • Potassiummore is better
    119.23 mg
    132.88 mgWIN
  • Calciummore is better
    WIN44.82 mg
    15.09 mg
  • Ironmore is better
    0.62 mg
    0.95 mgWIN
  • Magnesiummore is better
    46.66 mg
    68.28 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.