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Almonds Leader
Almonds6
VS
Sunflower seeds, dry roasted
Sunflower seeds, dry roasted4

Almonds leads 6–4 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Almonds comes out ahead, winning 6 of 10 nutrient match-ups.

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

Pick Sunflower seeds, dry roasted for less sugar, more potassium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    582 kcal
  • Proteinmore is better
    WIN21.15 g
    19.33 g
  • Carbohydrate
    21.55 g
    24.07 g
  • Fibermore is better
    WIN12.5 g
    9 g
  • Total sugarsless is better
    4.35 g
    2.73 gWIN
  • Total fat
    49.93 g
    49.8 g
  • Saturated fatless is better
    WIN3.8 g
    5.22 g
  • Sodiumless is better
    WIN1 mg
    655 mg
  • Potassiummore is better
    733 mg
    850 mgWIN
  • Calciummore is better
    WIN269 mg
    70 mg
  • Ironmore is better
    3.71 mg
    3.8 mgWIN
  • Magnesiummore is better
    WIN270 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 vs Sunflower seeds, dry roasted · Foodatron