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

Almonds leads 6–4 · 10 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.65 g
    3.32 g
  • Carbohydrate
    3.72 g
    4.14 g
  • Fibermore is better
    WIN2.16 g
    1.55 g
  • Total sugarsless is better
    0.75 g
    0.47 gWIN
  • Total fat
    8.62 g
    8.56 g
  • Saturated fatless is better
    WIN0.66 g
    0.9 g
  • Sodiumless is better
    WIN0.17 mg
    112.54 mg
  • Potassiummore is better
    126.6 mg
    146.05 mgWIN
  • Calciummore is better
    WIN46.46 mg
    12.03 mg
  • Ironmore is better
    0.64 mg
    0.65 mgWIN
  • Magnesiummore is better
    WIN46.63 mg
    22.16 mg
  • Vitamin Cmore is better
    0 mg
    0.24 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