Sunflower seeds vs. Almond butter — In-Depth Nutrition Comparison
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Differences between sunflower seeds and almond butter
- Sunflower seeds have more vitamin B1, copper, vitamin B6, selenium, vitamin E, folate, vitamin B3, and iron, while almond butter has more vitamin B2 and calcium.
- Sunflower seeds' daily need coverage for vitamin B1 is 120% higher.
- Almond butter contains 22 times less selenium than sunflower seeds. Sunflower seeds contain 53µg of selenium, while almond butter contains 2.4µg.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Nuts, almond butter, plain, without salt added.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +16.5% |
| Contains more IronIron | +50.4% |
| Contains more CopperCopper | +92.7% |
| Contains more ZincZinc | +52% |
| Contains more PhosphorusPhosphorus | +29.9% |
| Contains more SeleniumSelenium | +2108.3% |
| Contains more CalciumCalcium | +344.9% |
| Contains more PotassiumPotassium | +16% |
| Contains less SodiumSodium | -22.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.3% |
| Contains more Vitamin B1Vitamin B1 | +3509.8% |
| Contains more Vitamin B3Vitamin B3 | +164.2% |
| Contains more Vitamin B5Vitamin B5 | +255.3% |
| Contains more Vitamin B6Vitamin B6 | +1205.8% |
| Contains more FolateFolate | +328.3% |
| Contains more Vitamin B2Vitamin B2 | +164.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.48mg | 0.041mg | 120% |
| Vitamin B6 | 1.345mg | 0.103mg | 96% |
| Copper | 1.8mg | 0.934mg | 96% |
| Selenium | 53µg | 2.4µg | 92% |
| Vitamin E | 35.17mg | 24.21mg | 73% |
| Polyunsaturated fat | 23.137g | 13.613g | 63% |
| Vitamin B2 | 0.355mg | 0.939mg | 45% |
| Folate | 227µg | 53µg | 44% |
| Monounsaturated fat | 18.528g | 32.445g | 35% |
| Vitamin B3 | 8.335mg | 3.155mg | 32% |
| Calcium | 78mg | 347mg | 27% |
| Iron | 5.25mg | 3.49mg | 22% |
| Phosphorus | 660mg | 508mg | 22% |
| Zinc | 5mg | 3.29mg | 16% |
| Vitamin B5 | 1.13mg | 0.318mg | 16% |
| Magnesium | 325mg | 279mg | 11% |
| Manganese | 1.95mg | 2.131mg | 8% |
| Fiber | 8.6g | 10.3g | 7% |
| Fats | 51.46g | 55.5g | 6% |
| Potassium | 645mg | 748mg | 3% |
| Calories | 584kcal | 614kcal | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Choline | 55.1mg | 52.1mg | 1% |
| Saturated fat | 4.455g | 4.152g | 1% |
| Protein | 20.78g | 20.96g | 0% |
| Carbs | 20g | 18.82g | 0% |
| Net carbs | 11.4g | 8.52g | N/A |
| Sugar | 2.62g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.159mg | 0% |
| Threonine | 0.928mg | 0.555mg | 0% |
| Isoleucine | 1.139mg | 0.813mg | 0% |
| Leucine | 1.659mg | 1.483mg | 0% |
| Lysine | 0.937mg | 0.612mg | 0% |
| Methionine | 0.494mg | 0.122mg | 0% |
| Phenylalanine | 1.169mg | 1.149mg | 0% |
| Valine | 1.315mg | 0.937mg | 0% |
| Histidine | 0.632mg | 0.55mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more WaterWater | +188.4% |
~equal in
Protein
~20.96g
~equal in
Fats
~55.5g
~equal in
Carbs
~18.82g
~equal in
Other
~3.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Poly. FatPolyunsaturated fat | +70% |
| Contains more Mono. FatMonounsaturated fat | +75.1% |
~equal in
Saturated fat
~4.152g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +73.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
