Quick Summary
When to Choose Almonds
Choose Almonds for more fiber (13g vs 8.6g) per 100g.
When to Choose Sunflower Seeds (Kernels)
Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 270mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Almonds | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 579 | 585.7 | 🏆 Almonds |
| Protein | 21.2g | 19.6g | 🏆 Almonds |
| Carbohydrates | 21.6g | 21.4g | |
| Fiber | 12.5g | 8.6g | 🏆 Almonds |
| Total Fat | 49.9g | 50g |
Key Vitamins & Minerals
Magnesium
🏆 Sunflower Seeds (Kernels) has 20% more
Vitamin E
Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Almonds: Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Almonds: Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Almonds: Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Almonds: Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Almonds and Sunflower Seeds (Kernels) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose Almonds for more fiber (13g vs 8.6g) per 100g.
Choose Sunflower Seeds (Kernels) if: Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 270mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Sunflower Seeds (Kernels) in Nutrivio
Compare how Almonds and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
