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  6. Almond butter vs. Sunflower seeds

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 has 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.

Infographic

Almond butter vs Sunflower seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
~equal in Manganese ~1.95mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B2Vitamin B2 +164.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4900%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~55.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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
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
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
10% 40% 50%
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
2% 96%
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
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 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.
Almond butter Sunflower seeds
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 butter Sunflower seeds Opinion
Calories 614kcal 584kcal Almond butter
Protein 20.96g 20.78g Almond butter
Fats 55.5g 51.46g Almond butter
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 8.52g 11.4g Sunflower seeds
Carbs 18.82g 20g Sunflower seeds
Magnesium 279mg 325mg Sunflower seeds
Calcium 347mg 78mg Almond butter
Potassium 748mg 645mg Almond butter
Iron 3.49mg 5.25mg Sunflower seeds
Sugar 4.43g 2.62g Sunflower seeds
Fiber 10.3g 8.6g Almond butter
Copper 0.934mg 1.8mg Sunflower seeds
Zinc 3.29mg 5mg Sunflower seeds
Starch 0.08g Almond butter
Phosphorus 508mg 660mg Sunflower seeds
Sodium 7mg 9mg Almond butter
Vitamin A 1IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 24.21mg 35.17mg Sunflower seeds
Manganese 2.131mg 1.95mg Almond butter
Selenium 2.4µg 53µg Sunflower seeds
Vitamin B1 0.041mg 1.48mg Sunflower seeds
Vitamin B2 0.939mg 0.355mg Almond butter
Vitamin B3 3.155mg 8.335mg Sunflower seeds
Vitamin B5 0.318mg 1.13mg Sunflower seeds
Vitamin B6 0.103mg 1.345mg Sunflower seeds
Folate 53µg 227µg Sunflower seeds
Choline 52.1mg 55.1mg Sunflower seeds
Saturated Fat 4.152g 4.455g Almond butter
Monounsaturated Fat 32.445g 18.528g Almond butter
Polyunsaturated fat 13.613g 23.137g Sunflower seeds
Tryptophan 0.159mg 0.348mg Sunflower seeds
Threonine 0.555mg 0.928mg Sunflower seeds
Isoleucine 0.813mg 1.139mg Sunflower seeds
Leucine 1.483mg 1.659mg Sunflower seeds
Lysine 0.612mg 0.937mg Sunflower seeds
Methionine 0.122mg 0.494mg Sunflower seeds
Phenylalanine 1.149mg 1.169mg Sunflower seeds
Valine 0.937mg 1.315mg Sunflower seeds
Histidine 0.55mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

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

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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%
Almond butter
146%
Sunflower seeds
Minerals Daily Need Coverage Score
141%
Almond butter
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.81g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 0.303g)
Which food is lower in glycemic index?
Almond butter
Almond butter 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Sunflower seeds - 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.