Almond butter vs. Sunflower seeds — In-Depth Nutrition Comparison
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Differences between almond butter and sunflower seeds
- Almond butter has more vitamin B2 and calcium, while sunflower seeds have more vitamin B1, copper, vitamin B6, selenium, vitamin E, folate, vitamin B3, and iron.
- Sunflower seeds' daily need coverage for vitamin B1 is 120% higher.
- Sunflower seeds contain 4 times less calcium than almond butter. Almond butter contains 347mg of calcium, while sunflower seeds contain 78mg.
The food types used in this comparison are Nuts, almond butter, plain, without salt added and Seeds, sunflower seed kernels, dried.
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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 CalciumCalcium | +344.9% |
| Contains more PotassiumPotassium | +16% |
| Contains less SodiumSodium | -22.2% |
| Contains more MagnesiumMagnesium | +16.5% |
| Contains more IronIron | +50.4% |
| Contains more CopperCopper | +92.7% |
| Contains more ZincZinc | +52% |
| Contains more PhosphorusPhosphorus | +29.9% |
| Contains more SeleniumSelenium | +2108.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +164.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.3% |
| Contains more Vitamin B1Vitamin B1 | +3509.8% |
| Contains more Vitamin B3Vitamin B3 | +164.2% |
| Contains more Vitamin B5Vitamin B5 | +255.3% |
| Contains more Vitamin B6Vitamin B6 | +1205.8% |
| Contains more FolateFolate | +328.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +188.4% |
~equal in
Protein
~20.78g
~equal in
Fats
~51.46g
~equal in
Carbs
~20g
~equal in
Other
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +75.1% |
| Contains more Poly. FatPolyunsaturated fat | +70% |
~equal in
Saturated fat
~4.455g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +73.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.041mg | 1.48mg | 120% |
| Vitamin B6 | 0.103mg | 1.345mg | 96% |
| Copper | 0.934mg | 1.8mg | 96% |
| Selenium | 2.4µg | 53µg | 92% |
| Vitamin E | 24.21mg | 35.17mg | 73% |
| Polyunsaturated fat | 13.613g | 23.137g | 63% |
| Vitamin B2 | 0.939mg | 0.355mg | 45% |
| Folate | 53µg | 227µg | 44% |
| Monounsaturated fat | 32.445g | 18.528g | 35% |
| Vitamin B3 | 3.155mg | 8.335mg | 32% |
| Calcium | 347mg | 78mg | 27% |
| Iron | 3.49mg | 5.25mg | 22% |
| Phosphorus | 508mg | 660mg | 22% |
| Zinc | 3.29mg | 5mg | 16% |
| Vitamin B5 | 0.318mg | 1.13mg | 16% |
| Magnesium | 279mg | 325mg | 11% |
| Manganese | 2.131mg | 1.95mg | 8% |
| Fiber | 10.3g | 8.6g | 7% |
| Fats | 55.5g | 51.46g | 6% |
| Potassium | 748mg | 645mg | 3% |
| Calories | 614kcal | 584kcal | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Choline | 52.1mg | 55.1mg | 1% |
| Saturated fat | 4.152g | 4.455g | 1% |
| Protein | 20.96g | 20.78g | 0% |
| Carbs | 18.82g | 20g | 0% |
| Net carbs | 8.52g | 11.4g | N/A |
| Sugar | 4.43g | 2.62g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 7mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.159mg | 0.348mg | 0% |
| Threonine | 0.555mg | 0.928mg | 0% |
| Isoleucine | 0.813mg | 1.139mg | 0% |
| Leucine | 1.483mg | 1.659mg | 0% |
| Lysine | 0.612mg | 0.937mg | 0% |
| Methionine | 0.122mg | 0.494mg | 0% |
| Phenylalanine | 1.149mg | 1.169mg | 0% |
| Valine | 0.937mg | 1.315mg | 0% |
| Histidine | 0.55mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
68%
146%
Minerals Daily Need Coverage Score
141%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 1.81g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 0.303g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)