Almonds, dry roasted vs Sunflower seeds, toasted

Leader

Almonds, dry roasted6

Sunflower seeds, toasted3

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

Both foods compared at 100 kcal.

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 serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN3.51 g
2.78 g
Carbohydrate
3.51 g
3.33 g
Fibermore is better
1.82 g
1.86 gWIN
Total sugarsless is better
0.81 g
—
Total fat
8.79 g
9.18 g
Saturated fatless is better
WIN0.68 g
0.96 g
Sodiumless is better
WIN39.13 mg
99.03 mg
Potassiummore is better
WIN119.23 mg
79.32 mg
Calciummore is better
WIN44.82 mg
9.21 mg
Ironmore is better
0.62 mg
1.1 mgWIN
Magnesiummore is better
WIN46.66 mg
20.84 mg
Vitamin Cmore is better
0 mg
0.23 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.