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Sunflower seeds vs Almonds - In-Depth Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 20, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Almond
vs
Sunflower seed

Summary

Almond is higher in Vitamin B2, calcium, and potassium; it has less sodium, saturated fats, and lower GI. Sunflower seeds are higher in minerals and vitamins and have lower sugars than almonds.

Introduction

We will mainly go through the differences between almonds and sunflower seeds, focusing on nutrition and health impact.

Varieties

The sunflower seed is the seed of Helianthus annuus. Sunflower seeds are classified into linoleic, high oleic, and sunflower oil seeds. Linoleic seeds are the most common type.

The Prunus genus includes almonds, also known as Prunus dulcis. They are not true nuts but rather stone fruits known as drupes. The most common almond types are sweet almonds and bitter almonds. Both are used in the kitchen. This depends on amygdalin content

Taste and Uses

Almonds have a mild earthy flavor, while their skin might taste bitter. Almonds can be used as snacks or as ingredients in various dishes, desserts, etc. 

Although they are not classified as nuts, sunflower seeds have a nutty flavor and a tender texture. They can be used in salad and cooking and can be eaten raw.

Nutrition

Both almonds and sunflower seeds have rich nutrition content. You can find the visual infographics and tables at the bottom of this page.

Calories

Sunflower seeds and almonds have almost an equal number of calories. Almond contains 579 calories per 100g, while sunflower seeds contain 584 calories per 100g. Both are classified as high-calorie foods.

Vitamins

Sunflower seeds are richer in vitamins. They contain 24 times more Vitamin A, eight times more Vitamin B6, more Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin C, and Folate.

Sunflower seeds fall in the range of the top 9% of foods as a source of Vitamin B1. They can cover your daily recommended Vitamin B1 dose.

The amount of Vitamin B2 is higher in almonds.

Both almonds and sunflower seeds have no Vitamin D, Vitamin K, and Vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
1
:
Contains more Vitamin B2 +220.6%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +622%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +881.8%
Contains more Folate +415.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B2 +220.6%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +622%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +881.8%
Contains more Folate +415.9%

Minerals

Both sunflower seeds and almonds have rich mineral profiles.

Sunflower seeds have more iron, magnesium, phosphorus, zinc, and copper.

Sunflower seeds fall in the range of the top 8% of foods as a source of magnesium and phosphorus.

On the other hand, almonds have more calcium and potassium and less sodium. Almonds fall in the range of the top 8% of foods as a source of potassium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Contains more Manganese +11.7%
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Phosphorus +37.2%
Contains more Zinc +60.3%
Contains more Copper +74.6%
Contains more Selenium +1192.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Contains more Manganese +11.7%
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Phosphorus +37.2%
Contains more Zinc +60.3%
Contains more Copper +74.6%
Contains more Selenium +1192.7%

Glycemic Index

The carbohydrate content of almonds is relatively high; however, most of it is dietary fiber. Because of this, the glycemic index of almonds is 0. The glycemic index of sunflower seeds is 20, which is considered a low GI.

Macronutrients

As the chart below indicates, both almonds and sunflower seeds consist of fats generally. However, sunflower seeds are a little higher in fats than almonds. Please, read the more detailed information in the sections below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Protein - 20.78
Equal in Fats - 51.46
Equal in Carbs - 20
Equal in Water - 4.73
Equal in Other - 3.03
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Equal in Protein - 20.78
Equal in Fats - 51.46
Equal in Carbs - 20
Equal in Water - 4.73
Equal in Other - 3.03

Fats

Both almond and sunflower seeds are rich in healthy fats. They both fall in the range of the top 3% of foods as a source of fat. In contrast, they both have high polyunsaturated fats (healthy fats) and low saturated fats. 

Cholesterol

Both almonds and sunflower seeds have no cholesterol. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +70.3%
Contains more Polyunsaturated fat +87.7%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +70.3%
Contains more Polyunsaturated fat +87.7%

Carbs

Both almonds and sunflower seeds have relatively high carb content. Almonds have 21.55g per 100g (of which 9g are net carbs), and sunflower seeds have 20g per 100g (of which 11.4 g are net carbs).

Fiber

Both contain high fiber. However, in comparison, almond has more fiber. It falls in the range of the top 9% of foods as a source of fiber.

Health Impact

Weight Loss and Diets

Almonds and sunflower seeds are very high in calories. Nevertheless, they can play an essential role in a healthy diet, as they are rich in dietary fiber, protein, and healthy fats. Various studies have concluded that including almonds in reduced-calorie diets leads to a more desirable and healthier weight loss than the hypocaloric diets without these nuts [1]. Besides, almonds and sunflower seeds have a low glycemic index, which is good in the case of Low GI or Medium GI diets.

Cardiovascular Health

Research shows [2] that nut consumption has a significant positive effect on cardiovascular health, reducing coronary heart disease and sudden cardiac death and ameliorating risk factors by decreasing body weight and blood cholesterol.

One study [3] indicates that daily consumption of fewer than two servings of almonds may help prevent cardiovascular disease in the short term and potentially long term.

Another study [4] found that a compound in sunflower seeds inhibits an enzyme that causes blood vessels to constrict. As a result, it may aid in the relaxation of your blood vessels, lowering your blood pressure. Sunflower seeds also contain magnesium, which helps to lower blood pressure.

Diabetes

According to research [5], eating 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet can reduce fasting blood sugar by about 10% in six months compared to a healthy diet alone.

One study [6] indicates that seeds like sunflower and flax seeds have a role in reducing glucose levels and can be used to treat type 2 diabetes. The bioactive components in these seeds, like chlorogenic acid and phytoestrogen, can be involved in treating insulin resistance or insulin production.

Inflammation

Chronic inflammation can cause a wide range of health problems, such as type 2 diabetes, heart disease, and metabolic issues. C-reactive protein is a marker of inflammation. A study shows that sunflower seed consumption lowers C-reactive protein levels, thus probably fighting inflammation [11]. 

Besides, vitamin E - a natural antioxidant, which is abundant in sunflower seeds and almonds, may also be beneficial in this aspect. 

Side Effects

Allergy

Those who have common food allergies might also be allergic to almonds. Sunflower seed allergies are more common in people who work with sunflower plants or seeds, such as sunflower farmers and bird breeders. Commonly, symptoms can include vomiting, nausea, diarrhea, oral allergy syndrome, and in rare cases, anaphylactic shock [7] [8].

Phytic Acid

Certain nuts, legumes, and oils contain phytic acid. This substance may bind to micronutrients like zinc and iron, preventing absorption. The consumption of phytic acid-rich foods can result in iron and zinc deficiencies, resulting in anemia, growth stagnation, and impaired immune functions. Almonds tend to be higher in phytic acid than other nuts [9].

Cadmium

Cadmium is abundant in sunflower seeds. If you are exposed to high levels of this heavy metal for an extended period, it can harm your kidneys.

Sunflowers absorb cadmium from the soil and deposit it in their seeds more significantly than most other foods. So be mindful of sunflower seed consumption [10].

Video Summary

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 20, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Almond vs Sunflower seed infographic
Infographic link

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +58%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +58%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Sunflower seed
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Sunflower seed Opinion
Net carbs 9.05g 11.4g Sunflower seed
Protein 21.15g 20.78g Almond
Fats 49.93g 51.46g Sunflower seed
Carbs 21.55g 20g Almond
Calories 579kcal 584kcal Sunflower seed
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 2.62g Sunflower seed
Fiber 12.5g 8.6g Almond
Calcium 269mg 78mg Almond
Iron 3.71mg 5.25mg Sunflower seed
Magnesium 270mg 325mg Sunflower seed
Phosphorus 481mg 660mg Sunflower seed
Potassium 733mg 645mg Almond
Sodium 1mg 9mg Almond
Zinc 3.12mg 5mg Sunflower seed
Copper 1.031mg 1.8mg Sunflower seed
Manganese 2.179mg 1.95mg Almond
Selenium 4.1µg 53µg Sunflower seed
Vitamin A 2IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 25.63mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.205mg 1.48mg Sunflower seed
Vitamin B2 1.138mg 0.355mg Almond
Vitamin B3 3.618mg 8.335mg Sunflower seed
Vitamin B5 0.471mg 1.13mg Sunflower seed
Vitamin B6 0.137mg 1.345mg Sunflower seed
Folate 44µg 227µg Sunflower seed
Tryptophan 0.211mg 0.348mg Sunflower seed
Threonine 0.601mg 0.928mg Sunflower seed
Isoleucine 0.751mg 1.139mg Sunflower seed
Leucine 1.473mg 1.659mg Sunflower seed
Lysine 0.568mg 0.937mg Sunflower seed
Methionine 0.157mg 0.494mg Sunflower seed
Phenylalanine 1.132mg 1.169mg Sunflower seed
Valine 0.855mg 1.315mg Sunflower seed
Histidine 0.539mg 0.632mg Sunflower seed
Trans Fat 0.015g Sunflower seed
Saturated Fat 3.802g 4.455g Almond
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 31.551g 18.528g Almond
Polyunsaturated fat 12.329g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
156%
Sunflower seed
Minerals Daily Need Coverage Score
142%
Almond
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.73g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.653g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.