Sunflower seeds vs Almonds - In-Depth Nutrition Comparison

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. Both are classified as high-calorie foods.

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 seeds

8

100 g 300 g 1 cup, with hulls, edible yield - 46g1 cup - 140g

Almonds

1

100 g 300 g 1 almond - 1.2g1 cup, sliced - 92g1 cup, ground - 95g1 cup, slivered - 108g1 cup, whole - 143g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+37.2%
Contains more Vitamin B1Vitamin B1	+622%
Contains more Vitamin B3Vitamin B3	+130.4%
Contains more Vitamin B5Vitamin B5	+139.9%
Contains more Vitamin B6Vitamin B6	+881.8%
Contains more FolateFolate	+415.9%

Contains more Vitamin B2Vitamin B2

+220.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Choline ~52.1mg

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 seeds

6

100 g 300 g 1 cup, with hulls, edible yield - 46g1 cup - 140g

Almonds

4

100 g 300 g 1 almond - 1.2g1 cup, sliced - 92g1 cup, ground - 95g1 cup, slivered - 108g1 cup, whole - 143g

Contains more MagnesiumMagnesium	+20.4%
Contains more IronIron	+41.5%
Contains more CopperCopper	+74.6%
Contains more ZincZinc	+60.3%
Contains more PhosphorusPhosphorus	+37.2%
Contains more SeleniumSelenium	+1192.7%

Contains more CalciumCalcium	+244.9%
Contains more PotassiumPotassium	+13.6%
Contains less SodiumSodium	-88.9%
Contains more ManganeseManganese	+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.

Macronutrients

As the chart below indicates, both almonds and sunflower seeds consist of fats generally. However, sunflower seeds are a little higher in fats than almonds. Please, read the more detailed information in the sections below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sunflower seeds

3

Protein: 20.78 g

Fats: 51.46 g

Carbs: 20 g

Water: 4.73 g

Other: 3.03 g

Almonds

2

Protein: 21.15 g

Fats: 49.93 g

Carbs: 21.55 g

Water: 4.41 g

Other: 2.96 g

~equal in Protein ~21.15g

~equal in Fats ~49.93g

~equal in Carbs ~21.55g

~equal in Water ~4.41g

~equal in Other ~2.96g

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. 

Cholesterol

Both almonds and sunflower seeds have no cholesterol. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sunflower seeds

1

Saturated fat: Sat. Fat 4.455 g

Monounsaturated fat: Mono. Fat 18.528 g

Polyunsaturated fat: Poly. Fat 23.137 g

Almonds

2

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

+87.7%

Contains less Sat. FatSaturated fat	-14.7%
Contains more Mono. FatMonounsaturated fat	+70.3%

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 which 11.4 g are net carbs).

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

Section reviewed by cardiologist Astghik Grigoryan

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 42.5g of almonds may help prevent cardiovascular disease in the short term and potentially long term.

Sunflower seeds and almonds are rich in vitamin E, an antioxidant that helps prevent the oxidation of LDL (“bad” cholesterol) and reduces the risk of atherosclerosis, the main cause of coronary heart disease.

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.

Inflammation

Chronic inflammation can cause a wide range of health problems, such as type 2 diabetes, heart disease, and metabolic issues. C-reactive protein is a marker of inflammation. A study shows that sunflower seed consumption lowers C-reactive protein levels, thus probably fighting inflammation (11). 

Besides, vitamin E - a natural antioxidant that is abundant in sunflower seeds and almonds, may also be beneficial in this aspect. 

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].