Sunflower seeds vs. Almonds — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and almonds?
- Sunflower seeds are higher in vitamin B1, vitamin B6, selenium, copper, vitamin E, folate, vitamin B3, phosphorus, and iron, yet almonds are higher in vitamin B2.
- Sunflower seeds' daily need coverage for vitamin B1 is 106% more.
- Sunflower seeds have 13 times more selenium than almonds. While sunflower seeds have 53µg of selenium, almonds have only 4.1µg.
- The glycemic index of almonds is lower.
We used Seeds, sunflower seed kernels, dried and Nuts, almonds types in this article.
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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.48mg | 0.205mg | 106% |
| Vitamin B6 | 1.345mg | 0.137mg | 93% |
| Selenium | 53µg | 4.1µg | 89% |
| Copper | 1.8mg | 1.031mg | 85% |
| Polyunsaturated fat | 23.137g | 12.329g | 72% |
| Vitamin E | 35.17mg | 25.63mg | 64% |
| Vitamin B2 | 0.355mg | 1.138mg | 60% |
| Folate | 227µg | 44µg | 46% |
| Monounsaturated fat | 18.528g | 31.551g | 33% |
| Vitamin B3 | 8.335mg | 3.618mg | 29% |
| Phosphorus | 660mg | 481mg | 26% |
| Calcium | 78mg | 269mg | 19% |
| Iron | 5.25mg | 3.71mg | 19% |
| Zinc | 5mg | 3.12mg | 17% |
| Fiber | 8.6g | 12.5g | 16% |
| Magnesium | 325mg | 270mg | 13% |
| Vitamin B5 | 1.13mg | 0.471mg | 13% |
| Manganese | 1.95mg | 2.179mg | 10% |
| Potassium | 645mg | 733mg | 3% |
| Saturated fat | 4.455g | 3.802g | 3% |
| Fats | 51.46g | 49.93g | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Protein | 20.78g | 21.15g | 1% |
| Carbs | 20g | 21.55g | 1% |
| Choline | 55.1mg | 52.1mg | 1% |
| Calories | 584kcal | 579kcal | 0% |
| Protein per 100 calories | 3.6g | 3.7g | N/A |
| Calories per 10 g protein | 281kcal | 274kcal | N/A |
| Weight per 100 calories | 17g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 12 | N/A |
| Net carbs | 11.4g | 9.05g | N/A |
| Sugar | 2.62g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 9mg | 1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.348mg | 0.211mg | 0% |
| Threonine | 0.928mg | 0.601mg | 0% |
| Isoleucine | 1.139mg | 0.751mg | 0% |
| Leucine | 1.659mg | 1.473mg | 0% |
| Lysine | 0.937mg | 0.568mg | 0% |
| Methionine | 0.494mg | 0.157mg | 0% |
| Phenylalanine | 1.169mg | 1.132mg | 0% |
| Valine | 1.315mg | 0.855mg | 0% |
| Histidine | 0.632mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 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:
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
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
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% |
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:
0.72 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +58% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
