ALMONDS vs SUNFLOWER KERNELS
Nutrition comparison per 100 g serving
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ALMONDS wins in 13 out of 22 nutrient categories
ALMONDS: 13
vs
SUNFLOWER KERNELS: 2
(7 ties)
Overview
| Nutrient | ALMONDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Calories | 536 cal | 596 cal | |
| Protein | 21.4 g | 21.1 g | |
| Carbs | 25 g | 22.8 g | |
| Fat | 46.4 g | 50.9 g | |
| Fiber | 10.7 g | 8.8 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | ALMONDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Folate, total | 0 UG | 0 UG | Tie |
| Niacin | 2.9 MG | 0 MG | |
| Pantothenic acid | 0 MG | 0 MG | Tie |
| Riboflavin | 0 MG | 0 MG | Tie |
| Thiamin | 0 MG | 0 MG | Tie |
| Vitamin B-6 | 0 MG | 0 MG | Tie |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | ALMONDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Calcium, Ca | 214 MG | 70 MG | |
| Copper, Cu | 0.7 MG | 0 MG | |
| Iron, Fe | 5.1 MG | 4.7 MG | |
| Magnesium, Mg | 214 MG | 0 MG | |
| Manganese, Mn | 2 MG | 0 MG | |
| Phosphorus, P | 357 MG | 0 MG | |
| Potassium, K | 643 MG | 596 MG | |
| Sodium, Na | 161 MG | 404 MG | |
| Zinc, Zn | 3.2 MG | 0 MG |