Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and almond extract:
Sunflower seed is high in calories and almond extract has 91% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and almond extract has 56 calories.
| Sunflower Seeds | Almond Extract | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 12% | 100% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
Almond extract has 30% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than almond extract - sunflower seed has 11.5g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Sunflower seed has signficantly less sugar than almond extract - almond extract has 14.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed is an excellent source of protein and it has 572 times more protein than almond extract - sunflower seed has 17.2g of protein per 100 grams and almond extract has 0.03g of protein.
Sunflower seed is high in saturated fat and almond extract has less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Sunflower seed has more Vitamin C than almond extract - sunflower seed has 1.4mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Almond Extract | |
|---|---|---|
| Thiamin | 0.325 MG | 0.003 MG |
| Riboflavin | 0.285 MG | 0.029 MG |
| Niacin | 4.198 MG | 0.129 MG |
| Pantothenic acid | 7.056 MG | 0.011 MG |
| Vitamin B6 | 0.805 MG | 0.008 MG |
| Folate | 238 UG | ~ |
Sunflower seed is a great source of calcium and it has 18 times more calcium than almond extract - sunflower seed has 57mg of calcium per 100 grams and almond extract has 3mg of calcium.
Sunflower seed is an excellent source of iron and it has 135 times more iron than almond extract - sunflower seed has 6.8mg of iron per 100 grams and almond extract has 0.05mg of iron.
Sunflower seed is an excellent source of potassium and it has more potassium than almond extract - sunflower seed has 491mg of potassium per 100 grams and almond extract does not contain significant amounts.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Sunflower Seeds g
()
|
Daily Values (%) |
Almond Extract g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||