Nuts AlmondsvsSunflower Seeds
Nuts Almonds has 579 calories and 21g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Nuts Almonds has more protein, Nuts Almonds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Sunflower Seeds
Nuts Almonds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Sunflower Seeds has 5.3mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 584kcal29% | <0.1kcal |
| Protein | 21g42% | 21g42% | +0.40g |
| Total Fat | 50g64% | 52g66% | <0.1g |
| Saturated Fat | 3.8g19% | 4.5g22% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 20g7% | +1.6g |
| Dietary Fiber | 13g45% | 8.6g31% | +3.9g |
| Sugars | 4.3g | 2.6g | +1.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 35mg235% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.14mg8% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.35mg27% | +0.78mg |
| Niacin (B3) | 3.6mg23% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 9.0mg0% | <0.1mg |
| Calcium | 269mg21% | 78mg6% | +191mg |
| Iron | 3.7mg21% | 5.3mg29% | <0.1mg |
| Potassium | 733mg16% | 645mg14% | +88mg |
| Phosphorus | 481mg38% | 660mg53% | <0.1mg |
| Magnesium | 270mg64% | 325mg77% | <0.1mg |
| Zinc | 3.1mg28% | 5.0mg45% | <0.1mg |
| Copper | 1.0mg114% | 1.8mg200% | <0.1mg |
| Manganese | 2.2mg95% | 1.9mg85% | +0.23mg |
| Selenium | 4.1mcg7% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Almonds and Sunflower Seeds have nearly identical calorie content at 579 and 584 kcal per 100g respectively.
Protein: Both are similar in protein content, with Nuts Almonds providing 21.2g and Sunflower Seeds providing 20.8g per 100g.
Fat: Both have similar fat content — Nuts Almonds has 49.9g and Sunflower Seeds has 51.5g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin C (Sunflower Seeds: 1.4mg vs 0mg), Vitamin B6 (Sunflower Seeds: 1.34mg vs 0.137mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 4.1mcg), Sodium (Sunflower Seeds: 9mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 78mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Sunflower Seeds?
- Nuts Almonds has more protein with 21.2g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Nuts Almonds or Sunflower Seeds?
- Nuts Almonds is lower in calories with 579 kcal per 100g versus 584 kcal.
- Is Nuts Almonds or Sunflower Seeds healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Sunflower Seeds?
- Nuts Almonds is leaner with 49.9g of fat per 100g compared to 51.5g.
- Which has more fiber, Nuts Almonds or Sunflower Seeds?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 8.6g.