Seeds, sunflower seed kernels, oil roasted, without salt vs. Almonds — In-Depth Nutrition Comparison
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How are seeds, sunflower seed kernels, oil roasted, without salt and almonds different?
- Seeds, sunflower seed kernels, oil roasted, without salt is higher in selenium, vitamin B5, phosphorus, copper, vitamin E, vitamin B6, folate, and zinc; however, almonds are richer in vitamin B2 and magnesium.
- Daily need coverage for selenium for seeds, sunflower seed kernels, oil roasted, without salt is 135% higher.
- Seeds, sunflower seed kernels, oil roasted, without salt contains 15 times more vitamin B5 than almonds. While seeds, sunflower seed kernels, oil roasted, without salt contains 6.942mg of vitamin B5, almonds contain only 0.471mg.
Seeds, sunflower seed kernels, oil roasted, without salt and Nuts, almonds are the varieties used in this article.
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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 IronIron | +15.4% |
| Contains more CopperCopper | +75% |
| Contains more ZincZinc | +67% |
| Contains more PhosphorusPhosphorus | +136.8% |
| Contains more SeleniumSelenium | +1807.3% |
| Contains more MagnesiumMagnesium | +112.6% |
| Contains more CalciumCalcium | +209.2% |
| Contains more PotassiumPotassium | +51.8% |
| Contains less SodiumSodium | -66.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +56.1% |
| Contains more Vitamin B3Vitamin B3 | +14.2% |
| Contains more Vitamin B5Vitamin B5 | +1373.9% |
| Contains more Vitamin B6Vitamin B6 | +478.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +431.8% |
| Contains more Vitamin B2Vitamin B2 | +306.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 34.294g | 12.329g | 146% |
| Selenium | 78.2µg | 4.1µg | 135% |
| Vitamin B5 | 6.942mg | 0.471mg | 129% |
| Phosphorus | 1139mg | 481mg | 94% |
| Copper | 1.804mg | 1.031mg | 86% |
| Vitamin E | 36.33mg | 25.63mg | 71% |
| Vitamin B2 | 0.28mg | 1.138mg | 66% |
| Monounsaturated fat | 8.063g | 31.551g | 59% |
| Vitamin B6 | 0.792mg | 0.137mg | 50% |
| Folate | 234µg | 44µg | 48% |
| Magnesium | 127mg | 270mg | 34% |
| Zinc | 5.21mg | 3.12mg | 19% |
| Calcium | 87mg | 269mg | 18% |
| Saturated fat | 7.068g | 3.802g | 15% |
| Vitamin B1 | 0.32mg | 0.205mg | 10% |
| Fiber | 10.6g | 12.5g | 8% |
| Iron | 4.28mg | 3.71mg | 7% |
| Potassium | 483mg | 733mg | 7% |
| Manganese | 2.08mg | 2.179mg | 4% |
| Vitamin K | 3.1µg | 0µg | 3% |
| Vitamin B3 | 4.13mg | 3.618mg | 3% |
| Fats | 51.3g | 49.93g | 2% |
| Protein | 20.06g | 21.15g | 2% |
| Choline | 55.1mg | 52.1mg | 1% |
| Calories | 592kcal | 579kcal | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Carbs | 22.89g | 21.55g | 0% |
| Net carbs | 12.29g | 9.05g | N/A |
| Sugar | 3.11g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 3mg | 1mg | 0% |
| Trans fat | 0.158g | 0.015g | N/A |
| Tryptophan | 0.306mg | 0.211mg | 0% |
| Threonine | 0.817mg | 0.601mg | 0% |
| Isoleucine | 1.003mg | 0.751mg | 0% |
| Leucine | 1.461mg | 1.473mg | 0% |
| Lysine | 0.825mg | 0.568mg | 0% |
| Methionine | 0.435mg | 0.157mg | 0% |
| Phenylalanine | 1.029mg | 1.132mg | 0% |
| Valine | 1.158mg | 0.855mg | 0% |
| Histidine | 0.556mg | 0.539mg | 0% |
| Fructose | 0g | 0.11g | 0% |
| Omega-3 - ALA | 0.076g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 34.124g | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.06 g
Fats:
51.3 g
Carbs:
22.89 g
Water:
1.54 g
Other:
4.21 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more OtherOther | +42.2% |
| Contains more WaterWater | +186.4% |
~equal in
Protein
~21.15g
~equal in
Fats
~49.93g
~equal in
Carbs
~21.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.068 g
Monounsaturated fat:
Mono. Fat
8.063 g
Polyunsaturated fat:
Poly. Fat
34.294 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains more Poly. FatPolyunsaturated fat | +178.2% |
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Mono. FatMonounsaturated fat | +291.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.37 g
Glucose:
0.74 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more GlucoseGlucose | +335.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +66.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g