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Almonds Leader
Almonds4
VS
Safflower seed kernels, dried
Safflower seed kernels, dried3

Almonds leads 4–3 · 7 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Almonds comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Almonds for more protein, less sodium, more potassium and more calcium.

Pick Safflower seed kernels, dried for less saturated fat, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    517 kcal
  • Proteinmore is better
    WIN21.15 g
    16.18 g
  • Carbohydrate
    21.55 g
    34.29 g
  • Fibermore is better
    12.5 g
    —
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    38.45 g
  • Saturated fatless is better
    3.8 g
    3.68 gWIN
  • Sodiumless is better
    WIN1 mg
    3 mg
  • Potassiummore is better
    WIN733 mg
    687 mg
  • Calciummore is better
    WIN269 mg
    78 mg
  • Ironmore is better
    3.71 mg
    4.9 mgWIN
  • Magnesiummore is better
    270 mg
    353 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.

Almonds vs Safflower seed kernels, dried · Foodatron