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Almonds, dry roasted Leader
Almonds, dry roasted7
VS
Sunflower seeds, oil roasted
Sunflower seeds, oil roasted3

Almonds, dry roasted leads 7–3 · 10 categories decided

Almonds, dry roasted: 100 g · Sunflower seeds, oil roasted: 100 g.

The verdict

Almonds, dry roasted comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Almonds, dry roasted for more protein, more fiber, less saturated fat, less sodium, more potassium, more calcium and more magnesium.

Pick Sunflower seeds, oil roasted for less sugar, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    592 kcal
  • Proteinmore is better
    WIN20.96 g
    20.06 g
  • Carbohydrate
    21.01 g
    22.89 g
  • Fibermore is better
    WIN10.9 g
    10.6 g
  • Total sugarsless is better
    4.86 g
    3.11 gWIN
  • Total fat
    52.54 g
    51.3 g
  • Saturated fatless is better
    WIN4.09 g
    7.07 g
  • Sodiumless is better
    WIN234 mg
    303 mg
  • Potassiummore is better
    WIN713 mg
    483 mg
  • Calciummore is better
    WIN268 mg
    87 mg
  • Ironmore is better
    3.73 mg
    4.28 mgWIN
  • Magnesiummore is better
    WIN279 mg
    127 mg
  • Vitamin Cmore is better
    0 mg
    1.1 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.

Almonds, dry roasted vs Sunflower seeds, oil roasted · Foodatron