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Sunflower seed vs Almond - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Almond?

  • Sunflower seed is higher in Vitamin B1, Vitamin B6, Selenium, Copper, Vitamin E , Folate, Vitamin B3, Phosphorus, and Iron, yet Almond is higher in Vitamin B2.
  • Sunflower seed's daily need coverage for Vitamin B1 is 106% more.
  • Sunflower seed has 13 times more Selenium than Almond. While Sunflower seed has 53µg of Selenium, Almond has only 4.1µg.

We used Seeds, sunflower seed kernels, dried and Nuts, almonds types in this article.

Infographic

Sunflower seed vs Almond infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
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 Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Almond
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 Sunflower seed Almond Opinion
Net carbs 11.4g 9.05g Sunflower seed
Protein 20.78g 21.15g Almond
Fats 51.46g 49.93g Sunflower seed
Carbs 20g 21.55g Almond
Calories 584kcal 579kcal Sunflower seed
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar 2.62g 4.35g Sunflower seed
Fiber 8.6g 12.5g Almond
Calcium 78mg 269mg Almond
Iron 5.25mg 3.71mg Sunflower seed
Magnesium 325mg 270mg Sunflower seed
Phosphorus 660mg 481mg Sunflower seed
Potassium 645mg 733mg Almond
Sodium 9mg 1mg Almond
Zinc 5mg 3.12mg Sunflower seed
Copper 1.8mg 1.031mg Sunflower seed
Vitamin A 50IU 2IU Sunflower seed
Vitamin E 35.17mg 25.63mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.205mg Sunflower seed
Vitamin B2 0.355mg 1.138mg Almond
Vitamin B3 8.335mg 3.618mg Sunflower seed
Vitamin B5 1.13mg 0.471mg Sunflower seed
Vitamin B6 1.345mg 0.137mg Sunflower seed
Folate 227µg 44µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.348mg 0.211mg Sunflower seed
Threonine 0.928mg 0.601mg Sunflower seed
Isoleucine 1.139mg 0.751mg Sunflower seed
Leucine 1.659mg 1.473mg Sunflower seed
Lysine 0.937mg 0.568mg Sunflower seed
Methionine 0.494mg 0.157mg Sunflower seed
Phenylalanine 1.169mg 1.132mg Sunflower seed
Valine 1.315mg 0.855mg Sunflower seed
Histidine 0.632mg 0.539mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0.015g Sunflower seed
Saturated Fat 4.455g 3.802g Almond
Monounsaturated Fat 18.528g 31.551g Almond
Polyunsaturated fat 23.137g 12.329g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
82
Almond
Mineral Summary Score
191
Sunflower seed
139
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
127%
Almond
Carbohydrates
20%
Sunflower seed
22%
Almond
Fats
238%
Sunflower seed
230%
Almond

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.73g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.653g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.