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Almonds, dry roasted
Almonds, dry roasted5
VS
Sunflower seeds
Sunflower seeds5

Dead heat · 10 categories decided

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

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    584 kcal
  • Proteinmore is better
    WIN20.96 g
    20.78 g
  • Carbohydrate
    21.01 g
    20 g
  • Fibermore is better
    WIN10.9 g
    8.6 g
  • Total sugarsless is better
    4.86 g
    2.62 gWIN
  • Total fat
    52.54 g
    51.46 g
  • Saturated fatless is better
    WIN4.09 g
    4.46 g
  • Sodiumless is better
    234 mg
    9 mgWIN
  • Potassiummore is better
    WIN713 mg
    645 mg
  • Calciummore is better
    WIN268 mg
    78 mg
  • Ironmore is better
    3.73 mg
    5.25 mgWIN
  • Magnesiummore is better
    279 mg
    325 mgWIN
  • 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.

Almonds, dry roasted vs Sunflower seeds · Foodatron