Nuts, almonds vs Seeds, sunflower seed kernels
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 18 out of 29 nutrient categories
Nuts, almonds: 7
vs
Seeds, sunflower seed kernels: 18
(4 ties)
Overview
| Nutrient | Nuts, almonds | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calories | 590 cal | 584 cal | |
| Protein | 21.4 g | 20.8 g | |
| Carbs | 18.7 g | 20 g | |
| Fat | 52.5 g | 51.5 g | |
| Fiber | 9.9 g | 8.6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, almonds | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Choline, total | 52.1 MG | 55.1 MG | |
| Folate, total | 49 UG | 227 UG | |
| Niacin | 3.5 MG | 8.3 MG | |
| Pantothenic acid | 0.3 MG | 1.1 MG | |
| Riboflavin | 0.7 MG | 0.4 MG | |
| Thiamin | 0.2 MG | 1.5 MG | |
| Vitamin A, RAE | 0 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 1.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 23.8 MG | 35.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, almonds | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 236 MG | 78 MG | |
| Copper, Cu | 1.0 MG | 1.8 MG | |
| Iron, Fe | 3.3 MG | 5.3 MG | |
| Magnesium, Mg | 268 MG | 325 MG | |
| Manganese, Mn | 1.8 MG | 2.0 MG | |
| Phosphorus, P | 481 MG | 660 MG | |
| Potassium, K | 659 MG | 645 MG | |
| Selenium, Se | 3.2 UG | 53 UG | |
| Sodium, Na | 19 MG | 9 MG | |
| Zinc, Zn | 3.0 MG | 5 MG |