Sunflower seeds vs Almonds - In-Depth Nutrition Comparison

Summary

Almond is higher in Vitamin B2, calcium, and potassium; it has less sodium, saturated fats, and lower GI. Sunflower seeds are higher in minerals and vitamins and have lower sugars than almonds.

Introduction

We will go through the similarities and differences between almonds and sunflower seeds, focusing on nutrition and health impact.

Varieties

The sunflower seed is the seed of Helianthus annuus. Sunflower seeds are classified into linoleic, high oleic, and sunflower oil seeds. Linoleic seeds are the most common type.

The Prunus genus includes almonds, also known as Prunus dulcis. They are not true nuts but rather stone fruits known as drupes. The most common almond types are sweet almond and bitter almond. Both are used in the kitchen.

Taste and Uses

Almonds have a mild earthy flavor, while their skin might taste bitter. Almonds can be used as snacks or as ingredients in various dishes, desserts, etc. Sunflower seeds have a nutty flavor and a tender texture. They can be used in salad and cooking and can be eaten raw.

Nutrition

Both almonds and sunflower seeds have rich nutrition content. You can find the visual infographics at the bottom of this page.

Calories

Sunflower seeds and almonds have almost an equal number of calories. Almond contains 579 calories per 100g, while sunflower seeds contain 584 calories per 100g.

Vitamins

Sunflower seeds are richer in vitamins. They contain 24 times more Vitamin A, eight times more Vitamin B6, more Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin C, and Folate.

Sunflower seeds fall in the range of the top 9% of foods as a source of Vitamin B1. They can cover your daily recommended Vitamin B1 dose.

The amount of Vitamin B2 is higher in almonds.

Both almonds and sunflower seeds have no Vitamin D, Vitamin K, and Vitamin B12.

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.

Sunflower seed

8

:

1

Almond

Contains more Vitamin A +2400%

Contains more Vitamin E +37.2%

Contains more Vitamin C +∞%

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 Folate +415.9%

Contains more Vitamin B2 +220.6%

Sunflower seed

Almond

Contains more Vitamin A +2400%

Contains more Vitamin E +37.2%

Contains more Vitamin C +∞%

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 Folate +415.9%

Contains more Vitamin B2 +220.6%

Minerals

Both sunflower seeds and almonds have rich mineral profiles.

Sunflower seeds have more iron, magnesium, phosphorus, zinc, and copper.

Sunflower seeds fall in the range of the top 8% of foods as a source of magnesium and phosphorus.

On the other hand, almonds have more calcium and potassium and less sodium. Almonds fall in the range of the top 8% of foods as a source of potassium.

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.

Sunflower seed

6

:

4

Almond

Contains more Iron +41.5%

Contains more Magnesium +20.4%

Contains more Phosphorus +37.2%

Contains more Zinc +60.3%

Contains more Copper +74.6%

Contains more Selenium +1192.7%

Contains more Calcium +244.9%

Contains more Potassium +13.6%

Contains less Sodium -88.9%

Contains more Manganese +11.7%

Sunflower seed

Almond

Contains more Iron +41.5%

Contains more Magnesium +20.4%

Contains more Phosphorus +37.2%

Contains more Zinc +60.3%

Contains more Copper +74.6%

Contains more Selenium +1192.7%

Contains more Calcium +244.9%

Contains more Potassium +13.6%

Contains less Sodium -88.9%

Contains more Manganese +11.7%

Glycemic Index

The carbohydrate content of almonds is relatively high; however, most of it is dietary fiber. Because of this, the glycemic index of almonds is 0. The glycemic index of sunflower seeds is 20, which is considered a low GI.

Fats

Both almond and sunflower seeds are rich in healthy fats. They both fall in the range of the top 3% of foods as a source of fat. In contrast, they both have high polyunsaturated fats (healthy fats) and low saturated fats.

Carbs

Both almonds and sunflower seeds have relatively high carb content. Almonds have 21.55g per 100g (of which 9g are net carbs), and sunflower seeds have 20g per 100g (of which11.4g are net carbs).

Both contain high fiber. However, in comparison, almond has more fiber. It falls in the range of the top 9% of foods as a source of fiber.

Cholesterol

Both almonds and sunflower seeds have no cholesterol.

Health Impact

Weight Loss and Diets

Almonds and sunflower seeds are very high in calories. Nevertheless, they can play an essential role in a healthy diet, as they are rich in dietary fiber, protein, and healthy fats. Various studies have concluded that including almonds in reduced-calorie diets leads to a more desirable and healthier weight loss than the hypocaloric diets without these nuts [1]. Besides, almonds and sunflower seeds have a low glycemic index, which is good in the case of Low GI or Medium GI diets.

Cardiovascular Health

Research shows [2] that nut consumption has a significant positive effect on cardiovascular health, reducing coronary heart disease and sudden cardiac death and ameliorating risk factors by decreasing body weight and blood cholesterol.

One study [3] indicates that daily consumption of fewer than two servings of almonds may help prevent cardiovascular disease in the short term and potentially long term.

Another study [4] found that a compound in sunflower seeds inhibits an enzyme that causes blood vessels to constrict. As a result, it may aid in the relaxation of your blood vessels, lowering your blood pressure. Sunflower seeds also contain magnesium, which helps to lower blood pressure.

Diabetes

According to research [5], eating 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet can reduce fasting blood sugar by about 10% in six months compared to a healthy diet alone.

One study [6] indicates that seeds like sunflower and flax seeds have a role in reducing glucose levels and can be used to treat type 2 diabetes. The bioactive components in these seeds, like chlorogenic acid and phytoestrogen, can be involved in treating insulin resistance or insulin production.

Side Effects

Allergy

Those who have common food allergies might also be allergic to almonds. Sunflower seed allergies are more common in people who work with sunflower plants or seeds, such as sunflower farmers and bird breeders. Commonly, symptoms can include vomiting, nausea, diarrhea, oral allergy syndrome, and in rare cases, anaphylactic shock [7] [8].

Phytic Acid

Certain nuts, legumes, and oils contain phytic acid. This substance may bind to micronutrients like zinc and iron, preventing absorption. The consumption of phytic acid-rich foods can result in iron and zinc deficiencies, resulting in anemia, growth stagnation, and impaired immune functions. Almonds tend to be higher in phytic acid than other nuts [9].

Cadmium

Cadmium is abundant in sunflower seeds. If you are exposed to high levels of this heavy metal for an extended period, it can harm your kidneys.

Sunflowers absorb cadmium from the soil and deposit it in their seeds more significantly than most other foods. So be mindful of sunflower seed consumption [10].

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715655/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
3. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08642-4
4. https://pubmed.ncbi.nlm.nih.gov/29086881/
5. https://pubmed.ncbi.nlm.nih.gov/24959542/
6. https://pubmed.ncbi.nlm.nih.gov/34540481/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7811165/
8. https://pubmed.ncbi.nlm.nih.gov/11080721/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
10. https://pubmed.ncbi.nlm.nih.gov/29580822/