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Almonds, dry roasted Leader
Almonds, dry roasted6
VS
Sunflower seeds, toasted
Sunflower seeds, toasted3

Almonds, dry roasted leads 6–3 · 9 categories decided

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

The verdict

Almonds, dry roasted comes out ahead, winning 6 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    619 kcal
  • Proteinmore is better
    WIN20.96 g
    17.21 g
  • Carbohydrate
    21.01 g
    20.59 g
  • Fibermore is better
    10.9 g
    11.5 gWIN
  • Total sugarsless is better
    4.86 g
    —
  • Total fat
    52.54 g
    56.8 g
  • Saturated fatless is better
    WIN4.09 g
    5.95 g
  • Sodiumless is better
    WIN234 mg
    613 mg
  • Potassiummore is better
    WIN713 mg
    491 mg
  • Calciummore is better
    WIN268 mg
    57 mg
  • Ironmore is better
    3.73 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.

Almonds, dry roasted vs Sunflower seeds, toasted · Foodatron