Almonds vs Sunflower seeds

Leader

Almonds6

Sunflower seeds4

Almonds leads 6–4 · 10 categories decided

Almonds: 100 g · Sunflower seeds: 100 g.

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 potassium and more calcium.

Pick Sunflower seeds for less sugar, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
579 kcal
584 kcal
Proteinmore is better
WIN21.15 g
20.78 g
Carbohydrate
21.55 g
20 g
Fibermore is better
WIN12.5 g
8.6 g
Total sugarsless is better
4.35 g
2.62 gWIN
Total fat
49.93 g
51.46 g
Saturated fatless is better
WIN3.8 g
4.46 g
Sodiumless is better
WIN1 mg
9 mg
Potassiummore is better
WIN733 mg
645 mg
Calciummore is better
WIN269 mg
78 mg
Ironmore is better
3.71 mg
5.25 mgWIN
Magnesiummore is better
270 mg
325 mgWIN
Vitamin Cmore is better
0 mg
1.4 mgWIN
Vitamin Dmore is better
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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.