Almonds vs Sunflower Seeds
Complete nutrition comparison per 100g serving
Which is Healthier?
Almonds is generally healthier
Almonds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (579 vs 584), more protein (21g vs 9g), more fiber (12.5g vs 8.6g), less sodium (1mg vs 9mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Almonds
579 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Sunflower Seeds
2.6g
Visual Comparison
Caloriesper 100g
Almonds
579
Sunflower Seeds
584
Proteinper 100g
Almonds
21g
Sunflower Seeds
9g
Carbohydratesper 100g
Almonds
22g
Sunflower Seeds
20g
Fatper 100g
Almonds
50g
Sunflower Seeds
51g
Side-by-Side Nutrition Table
| Nutrient | Almonds | Sunflower Seeds | Difference |
|---|---|---|---|
| Calories | 579kcal✓ | 584kcal | -5.0kcal |
| Protein | 21g✓ | 9g | +12.0g |
| Carbohydrates | 22g | 20g✓ | +2.0g |
| Fat | 50g✓ | 51g | -1.0g |
| Fiber | 12.5g✓ | 8.6g | +3.9g |
| Sugar | 4.4g | 2.6g✓ | +1.8g |
| Sodium | 1mg✓ | 9mg | -8.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Per 100g:579 calories
Per cup (150g):869 calories
Per serving (85g):492 calories
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Diet Compatibility
Almonds
High-ProteinVeganVegetarianPaleoLow-Sodium
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
When to Choose Almonds
- ✓Lower in calories (579 vs 584)
- ✓Higher in protein (21g vs 9g)
- ✓More fiber (12.5g vs 8.6g)
- ✓Lower sodium (1mg vs 9mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Sunflower Seeds
- ✓Lower in carbs (20g vs 22g)
- ✓Less sugar (2.6g vs 4.4g)
Common Uses
SnackingToppingsTrail mixBaking