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Sunflower seed vs Almond - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (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 - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Almond
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
105
Sunflower seed
59
Almond
Mineral Summary Score
122
Sunflower seed
96
Almond

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Almond
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Copper +74.6%
Contains more Zinc +60.3%
Contains more Phosphorus +37.2%
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Copper +74.6%
Contains more Zinc +60.3%
Contains more Phosphorus +37.2%
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Almond
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
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 Vitamin B2 +220.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
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 Vitamin B2 +220.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
125%
Sunflower seed
127%
Almond
Carbohydrates
20%
Sunflower seed
22%
Almond
Fats
238%
Sunflower seed
230%
Almond

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Almond Opinion
Calories 584 579 Sunflower seed
Protein 20.78 21.15 Almond
Fats 51.46 49.93 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 3.71 Sunflower seed
Calcium 78 269 Almond
Potassium 645 733 Almond
Magnesium 325 270 Sunflower seed
Sugars 2.62 4.35 Almond
Fiber 8.6 12.5 Almond
Copper 1.8 1.031 Sunflower seed
Zinc 5 3.12 Sunflower seed
Starch 0.72 Almond
Phosphorus 660 481 Sunflower seed
Sodium 9 1 Almond
Vitamin A 50 2 Sunflower seed
Vitamin E 35.17 25.63 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.205 Sunflower seed
Vitamin B2 0.355 1.138 Almond
Vitamin B3 8.335 3.618 Sunflower seed
Vitamin B5 1.13 0.471 Sunflower seed
Vitamin B6 1.345 0.137 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.015 Sunflower seed
Saturated Fat 4.455 3.802 Almond
Monounsaturated Fat 18.528 31.551 Almond
Polyunsaturated fat 23.137 12.329 Sunflower seed
Tryptophan 0.348 0.211 Sunflower seed
Threonine 0.928 0.601 Sunflower seed
Isoleucine 1.139 0.751 Sunflower seed
Leucine 1.659 1.473 Sunflower seed
Lysine 0.937 0.568 Sunflower seed
Methionine 0.494 0.157 Sunflower seed
Phenylalanine 1.169 1.132 Sunflower seed
Valine 1.315 0.855 Sunflower seed
Histidine 0.632 0.539 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.