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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Nuts, almonds, blanched

Seeds, sunflower seed kernels, dry roasted, without salt vs. Nuts, almonds, blanched — In-Depth Nutrition Comparison

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How are seeds, sunflower seed kernels, dry roasted, without salt and nuts, almonds, blanched different?

  • Seeds, sunflower seed kernels, dry roasted, without salt is higher in selenium, vitamin B5, phosphorus, copper, vitamin B6, folate, vitamin B3, and zinc; however, nuts, almonds, blanched is richer in vitamin B2 and magnesium.
  • Daily need coverage for selenium for seeds, sunflower seed kernels, dry roasted, without salt is 138% higher.
  • Seeds, sunflower seed kernels, dry roasted, without salt contains 25 times more Selenium than nuts, almonds, blanched. While seeds, sunflower seed kernels, dry roasted, without salt contains 79.3µg of Selenium, nuts, almonds, blanched contains only 3.2µg.

Seeds, sunflower seed kernels, dry roasted, without salt and Nuts, almonds, blanched are the varieties used in this article.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Nuts, almonds, blanched 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 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 71% 58% 123% 342% 81% 206% 2.5% 239% 17%
Contains more PotassiumPotassium +29%
Contains more IronIron +15.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +140.1%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +15%
Contains more SeleniumSelenium +2378.1%
Contains more MagnesiumMagnesium +107.8%
Contains more CalciumCalcium +237.1%

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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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% 0.42% 475% 0% 48% 164% 66% 19% 27% 0% 0% 37% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +2142.7%
Contains more Vitamin B6Vitamin B6 +599.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +383.7%
Contains more Vitamin B1Vitamin B1 +80.2%
Contains more Vitamin B2Vitamin B2 +189%
~equal in Vitamin E ~23.75mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
21% 53% 19% 5% 3%
Protein: 21.4 g
Fats: 52.52 g
Carbs: 18.67 g
Water: 4.51 g
Other: 2.9 g
Contains more CarbsCarbs +28.9%
Contains more OtherOther +93.1%
Contains more ProteinProtein +10.7%
Contains more WaterWater +275.8%
~equal in Fats ~52.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated Fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
8% 67% 25%
Saturated Fat: Sat. Fat 3.953 g
Monounsaturated Fat: Mono. Fat 33.415 g
Polyunsaturated fat: Poly. Fat 12.368 g
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains less Sat. FatSaturated Fat -24.3%
Contains more Mono. FatMonounsaturated Fat +251.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Nuts, almonds, blanched
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Nuts, almonds, blanched Opinion
Calories 582kcal 590kcal Nuts, almonds, blanched
Protein 19.33g 21.4g Nuts, almonds, blanched
Fats 49.8g 52.52g Nuts, almonds, blanched
Vitamin C 1.4mg 0mg Seeds, sunflower seed kernels, dry roasted, without salt
Net carbs 12.97g 8.77g Seeds, sunflower seed kernels, dry roasted, without salt
Carbs 24.07g 18.67g Seeds, sunflower seed kernels, dry roasted, without salt
Magnesium 129mg 268mg Nuts, almonds, blanched
Calcium 70mg 236mg Nuts, almonds, blanched
Potassium 850mg 659mg Seeds, sunflower seed kernels, dry roasted, without salt
Iron 3.8mg 3.28mg Seeds, sunflower seed kernels, dry roasted, without salt
Sugar 2.73g 4.63g Seeds, sunflower seed kernels, dry roasted, without salt
Fiber 11.1g 9.9g Seeds, sunflower seed kernels, dry roasted, without salt
Copper 1.83mg 1.027mg Seeds, sunflower seed kernels, dry roasted, without salt
Zinc 5.29mg 2.97mg Seeds, sunflower seed kernels, dry roasted, without salt
Starch 1g Nuts, almonds, blanched
Phosphorus 1155mg 481mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 19mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 7IU Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin E 26.1mg 23.75mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 1.835mg Seeds, sunflower seed kernels, dry roasted, without salt
Selenium 79.3µg 3.2µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.191mg Nuts, almonds, blanched
Vitamin B2 0.246mg 0.711mg Nuts, almonds, blanched
Vitamin B3 7.042mg 3.5mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B5 7.042mg 0.314mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg 0.115mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin K 2.7µg 0µg Seeds, sunflower seed kernels, dry roasted, without salt
Folate 237µg 49µg Seeds, sunflower seed kernels, dry roasted, without salt
Trans Fat 0.019g Seeds, sunflower seed kernels, dry roasted, without salt
Choline 55.1mg 52.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 3.953g Nuts, almonds, blanched
Monounsaturated Fat 9.505g 33.415g Nuts, almonds, blanched
Polyunsaturated fat 32.884g 12.368g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg 0.193mg Seeds, sunflower seed kernels, dry roasted, without salt
Threonine 0.788mg 0.682mg Seeds, sunflower seed kernels, dry roasted, without salt
Isoleucine 0.967mg 0.696mg Seeds, sunflower seed kernels, dry roasted, without salt
Leucine 1.408mg 1.479mg Nuts, almonds, blanched
Lysine 0.795mg 0.605mg Seeds, sunflower seed kernels, dry roasted, without salt
Methionine 0.42mg 0.19mg Seeds, sunflower seed kernels, dry roasted, without salt
Phenylalanine 0.992mg 1.156mg Nuts, almonds, blanched
Valine 1.116mg 0.805mg Seeds, sunflower seed kernels, dry roasted, without salt
Histidine 0.536mg 0.596mg Nuts, almonds, blanched

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, without salt Nuts, almonds, blanched
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
120%
Seeds, sunflower seed kernels, dry roasted, without salt
66%
Nuts, almonds, blanched
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
133%
Nuts, almonds, blanched

Comparison summary

Which food is lower in Sugar?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in minerals
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food is lower in Saturated Fat?
Nuts, almonds, blanched
Nuts, almonds, blanched is lower in Saturated Fat (difference - 1.266g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Nuts, almonds, blanched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170568/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.