Almond Milk vs. Sunflower Seeds
Nutrition comparison of Almond Milk 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 milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and sunflower seeds:
- Both sunflower seeds and almond milk are high in calcium.
- Almond milk has 14.7 times less carbohydrates than sunflower seed.
- Almond milk has signficantly more Vitamin E than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and almond milk has 98% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and almond milk has 15 calories.
| Almond Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 10% | 10% |
| Carbohydrates | 33% | 12% |
| Fat | 57% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 14.7 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 56 times more dietary fiber than almond milk - sunflower seed has 11.5g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk and sunflower seeds contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 42 times more protein than almond milk - sunflower seed has 17.2g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and almond milk has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than almond milk - sunflower seed has 1.4mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than sunflower seed - almond milk has 41iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than sunflower seed - almond milk has 6.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | 0.01 MG | 0.285 MG |
| Niacin | 0.07 MG | 4.198 MG |
| Pantothenic acid | 0.01 MG | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | 1 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and almond milk are high in calcium. Almond milk has 223% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 23 times more iron than almond milk - sunflower seed has 6.8mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 633% more potassium than almond milk - sunflower seed has 491mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 37.39 G |
| Total | 0.253 G | 37.39 G |
Customize your serving size
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 Almond Milk or Sunflower Seeds .
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Almond Milk 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sunflower seeds or almond milk contain more calories in 100 grams?Sunflower seed is high in calories and almond milk has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and almond milk has 15 calories.
Does sunflower seeds or almond milk have more carbohydrates?
By weight, almond milk has 14.7 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does sunflower seeds or almond milk contain more calcium?
Both sunflower seeds and almond milk are high in calcium. Almond milk has 220% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does sunflower seeds or almond milk contain more iron?
Sunflower seed is an abundant source of iron and it has 23 times more iron than almond milk - sunflower seed has 6.8mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does sunflower seeds or almond milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 630% more potassium than almond milk - sunflower seed has 491mg of potassium in 100 grams and almond milk has 67mg of potassium.