Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and sunflower seeds:
Both sunflower seeds and almonds are high in calories. Sunflower seed has a little more calories (7%) than almond by weight - sunflower seed has 619 calories per 100 grams and almond has 579 calories.
Almonds | Sunflower Seeds | |
---|---|---|
Protein | 14% | 10% |
Carbohydrates | 14% | 12% |
Fat | 72% | 77% |
Alcohol | ~ | ~ |
Sunflower seeds and almonds contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
Both sunflower seeds and almonds are high in dietary fiber. Almond has a little more dietary fiber (9%) than sunflower seed by weight - sunflower seed has 11.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
Sunflower seed has less sugar than almond - almond has 4.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Both sunflower seeds and almonds are high in protein. Almond has 23% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and almond has 21.2g of protein.
Sunflower seed is high in saturated fat and almond has 36% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
Both almonds and sunflower seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed has more Vitamin C than almond - sunflower seed has 1.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Almonds and sunflower seeds contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - almond has 25.6mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Almond has more riboflavin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate. Both almonds and sunflower seeds contain significant amounts of thiamin and niacin.
Almonds | Sunflower Seeds | |
---|---|---|
Thiamin | 0.205 MG | 0.325 MG |
Riboflavin | 1.138 MG | 0.285 MG |
Niacin | 3.618 MG | 4.198 MG |
Pantothenic acid | 0.471 MG | 7.056 MG |
Vitamin B6 | 0.137 MG | 0.805 MG |
Folate | 44 UG | 238 UG |
Both sunflower seeds and almonds are high in calcium. Almond has 372% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and almond has 269mg of calcium.
Both sunflower seeds and almonds are high in iron. Sunflower seed has 84% more iron than almond - sunflower seed has 6.8mg of iron per 100 grams and almond has 3.7mg of iron.
Both sunflower seeds and almonds are high in potassium. Almond has 49% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and almond has 733mg of potassium.
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than almond per 100 grams.
Almonds | Sunflower Seeds | |
---|---|---|
alpha linoleic acid | 0.003 G | 0.079 G |
Total | 0.003 G | 0.079 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than almond per 100 grams.
Almonds | Sunflower Seeds | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 12.324 G | 37.39 G |
Total | 12.326 G | 37.39 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Sunflower Seeds .
Note: The specific food items compared are: Almonds (Nuts, almonds) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Almonds 100g
(
100 g
)
|
Daily Values (%) |
Sunflower Seeds 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
579KCAL 29% |
|
5% | calories | 7% |
|
619KCAL 31% | |
22G 9% |
|
5% | carbohydrates | 5% |
|
21G 8% | |
13G 50% |
|
8% | dietary fiber | 5% |
|
12G 46% | |
4.4G | >999% | sugar | 5% | ||||
50G 78% |
|
5% | total fat | 14% |
|
57G 89% | |
3.8G 21% |
|
5% | saturated fat | 58% |
|
6G 33% | |
32G | 191% | monounsaturated fat | 5% | 11G | |||
12G | 5% | polyunsaturated fat | 217% | 38G | |||
0.02G | >999% | trans fat | 5% | ||||
1MG 0.1% |
|
5% | sodium | 200% |
|
3MG 0.2% | |
5% | Vitamins and Minerals | 5% | |||||
0.6UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
|
5% | Vitamin C | >999% |
|
1.4MG 2% | ||
269MG 27% |
|
372% | calcium | 5% |
|
57MG 6% | |
3.7MG 21% |
|
5% | iron | 84% |
|
6.8MG 38% | |
270MG 87% |
|
109% | magnesium | 5% |
|
129MG 42% | |
733MG 32% |
|
49% | potassium | 5% |
|
491MG 21% | |
0.21MG 19% |
|
5% | thiamin (Vit B1) | 57% |
|
0.33MG 30% | |
1.1MG 104% |
|
293% | riboflavin (Vit B2) | 5% |
|
0.28MG 26% | |
3.6MG 26% |
|
5% | niacin (Vit B3) | 17% |
|
4.2MG 30% | |
0.14MG 11% |
|
5% | Vitamin B6 | 478% |
|
0.81MG 62% | |
0.47MG 9% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
7.1MG 141% | |
44UG 11% |
|
5% | folate (Vit B9) | 441% |
|
238UG 60% | |
26MG 171% |
|
>999% | Vitamin E | 5% |
|
||
21G 42% |
|
24% | protein | 5% |
|
17G 34% | |
52MG 12% |
|
>999% | choline | 5% |
|
||
1MG 86% |
|
5% | copper | 80% |
|
1.8MG 153% | |
2.2MG 121% |
|
5% | manganese | 5% |
|
2.1MG 117% | |
481MG 69% |
|
5% | phosphorus | 141% |
|
1158MG 165% | |
4.1UG 8% |
|
>999% | selenium | 5% |
|
||
3.1MG 39% |
|
5% | zinc | 71% |
|
5.3MG 66% | |
4.4G | 340% | Water | 5% | 1G | |||
0.72G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |