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Almonds Leader
Almonds5
VS
Sesame seed kernels, toasted
Sesame seed kernels, toasted4

Almonds leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Almonds comes out ahead, winning 5 of 9 nutrient match-ups.

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

Pick Sesame seed kernels, toasted for more fiber, less sugar, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.65 g
    2.99 g
  • Carbohydrate
    3.72 g
    4.59 g
  • Fibermore is better
    2.16 g
    2.98 gWIN
  • Total sugarsless is better
    0.75 g
    0.08 gWIN
  • Total fat
    8.62 g
    8.47 g
  • Saturated fatless is better
    WIN0.66 g
    1.19 g
  • Sodiumless is better
    WIN0.17 mg
    103.7 mg
  • Potassiummore is better
    WIN126.6 mg
    71.6 mg
  • Calciummore is better
    WIN46.46 mg
    23.1 mg
  • Ironmore is better
    0.64 mg
    1.37 mgWIN
  • Magnesiummore is better
    46.63 mg
    61.02 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.