Almond Butter vs. Sunflower Seeds
Nutrition comparison of Almond Butter and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and sunflower seeds:
- Both almond butter and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond butter contains more riboflavin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and sunflower seeds are high in calories. Almond butter is very similar to almond butter for calories - almond butter has 614 calories per 100 grams and sunflower seed has 619 calories.
| Almond Butter | Sunflower Seeds | |
|---|---|---|
| Protein | 13% | 10% |
| Carbohydrates | 11% | 12% |
| Fat | 76% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and sunflower seeds contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both almond butter and sunflower seeds are high in dietary fiber. Sunflower seed has 12% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both almond butter and sunflower seeds are high in protein. Almond butter has 22% more protein than sunflower seed - almond butter has 21g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both almond butter and sunflower seeds are high in saturated fat. Almond butter has a little more saturated fat (10%) than sunflower seed by weight - almond butter has 6.6g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than almond butter - sunflower seed has 1.4mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and sunflower seeds contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - almond butter has 24.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond butter contains more riboflavin. Both almond butter and sunflower seeds contain significant amounts of niacin.
| Almond Butter | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.325 MG |
| Riboflavin | 0.939 MG | 0.285 MG |
| Niacin | 3.155 MG | 4.198 MG |
| Pantothenic acid | 0.318 MG | 7.056 MG |
| Vitamin B6 | 0.103 MG | 0.805 MG |
| Folate | 53 UG | 238 UG |
Minerals
calcium
Both almond butter and sunflower seeds are high in calcium. Almond butter has 509% more calcium than sunflower seed - almond butter has 347mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both almond butter and sunflower seeds are high in iron. Sunflower seed has 95% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both almond butter and sunflower seeds are high in potassium. Almond butter has 52% more potassium than sunflower seed - almond butter has 748mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.079 G |
| Total | 0.007 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than almond butter per 100 grams.
| Almond Butter | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 37.39 G |
| Total | 13.616 G | 37.39 G |
Customize your serving size
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: Almond Butter (Nuts, almond butter, plain, with salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Almond Butter g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 | |||
FAQ
Does almond butter or sunflower seeds contain more calories in 100 grams?Both almond butter and sunflower seeds are high in calories. Almond butter is quite similar to almond butter for calories - almond butter has 614 calories in 100g and sunflower seed has 619 calories.
Does almond butter or sunflower seeds contain more calcium?
Both almond butter and sunflower seeds are high in calcium. Almond butter has 510% more calcium than sunflower seed - almond butter has 347mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does almond butter or sunflower seeds contain more iron?
Both almond butter and sunflower seeds are high in iron. Sunflower seed has 100% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does almond butter or sunflower seeds contain more potassium?
Both almond butter and sunflower seeds are high in potassium. Almond butter has 50% more potassium than sunflower seed - almond butter has 748mg of potassium in 100 grams and sunflower seed has 491mg of potassium.