Almonds vs. Sunflower Seeds
Nutrition comparison of Almonds and Sunflower Seeds
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 calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, almonds is heavier in protein, lighter in fat and similar to sunflower seeds for carbs. Almonds has a macronutrient ratio of 14:14:73 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Sunflower Seeds | |
|---|---|---|
| Protein | 14% | 10% |
| Carbohydrates | 14% | 12% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Sunflower seed has less sugar than almond - almond has 4.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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: Almonds (Nuts, almonds) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Almonds g
()
|
Daily Values (%) |
Sunflower Seeds 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 | |||
FAQ
Does sunflower seeds or almonds contain more calories in 100 grams?Both sunflower seeds and almonds are high in calories. Sunflower seed has a little more calories ( 10%) than almond by weight - sunflower seed has 619 calories in 100g and almond has 579 calories.
Does sunflower seeds or almonds contain more calcium?
Both sunflower seeds and almonds are high in calcium. Almond has 370% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and almond has 269mg of calcium.
Does sunflower seeds or almonds contain more iron?
Both sunflower seeds and almonds are high in iron. Sunflower seed has 80% more iron than almond - sunflower seed has 6.8mg of iron in 100 grams and almond has 3.7mg of iron.
Does sunflower seeds or almonds contain more potassium?
Both sunflower seeds and almonds are high in potassium. Almond has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and almond has 733mg of potassium.