Almonds vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Almonds
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Almonds | Sunflower Seeds |
|---|---|---|
| Calories | 579kcal | 584kcal |
| Protein | 21.2g | 20.8g |
| Carbs | 21.6g | 20g |
| Fat | 49.9g | 51.5g |
| Fiber | 12.5g | 8.6g |
| Sugar | 4.4g | 2.6g |
| Sodium | 1mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Almonds has 5 fewer calories per 100g than Sunflower Seeds (1% less).
- Almonds delivers more protein (21.2g vs 20.8g per 100g).
- Almonds has more fiber (12.5g vs 8.6g).
- Almonds contains less fat (49.9g vs 51.5g).
- Sunflower Seeds has less sugar (2.6g vs 4.4g).
Almonds
Almonds are one of the most nutrient-dense nuts, rich in vitamin E, magnesium, and healthy monounsaturated fats. They are an excellent source of plant-based protein and fiber, which together promote satiety. Research suggests that regular almond consumption may help lower LDL cholesterol and reduce heart disease risk.
View Almonds nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Almonds & Sunflower Seeds in Kairo
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