Almonds vs sunflower seeds: which is healthier?
Sunflower seeds are more nutrient-dense, scoring 70/100 against 64/100 for almonds. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Sunflower seeds
584 kcal per 100 g. 1/4 cup kernels: 35 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even579 vs 584 kcal per 100 g
- More proteinAbout even21 vs 21 g per 100 g
- More fiberAlmonds13 vs 8.6 g per 100 g
- Less sugarSunflower seeds4.3 vs 2.6 g per 100 g
- More potassiumAlmonds733 vs 645 mg per 100 g
- Less saturated fatAlmonds3.8 vs 4.5 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Sunflower seeds, 100 g | Almonds, 28 g | Sunflower seeds, 35 g |
|---|---|---|---|---|
| Calories | 579 kcal | 584 kcal | 162 kcal | 204 kcal |
| Protein | 21 g | 21 g | 5.9 g | 7.3 g |
| Carbohydrates | 22 g | 20 g | 6 g | 7 g |
| Sugars | 4.3 g | 2.6 g | 1.2 g | 0.9 g |
| Fiber | 13 g | 8.6 g | 3.5 g | 3 g |
| Fat | 50 g | 51 g | 14 g | 18 g |
| Saturated fat | 3.8 g | 4.5 g | 1.1 g | 1.6 g |
| Vitamin C | 0 mg | 1.4 mg | 0 mg | 0.5 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 1.1 µg |
| Potassium | 733 mg | 645 mg | 205 mg | 226 mg |
| Iron | 3.7 mg | 5.3 mg | 1 mg | 1.8 mg |
| Calcium | 269 mg | 78 mg | 75 mg | 27 mg |
| Magnesium | 270 mg | 325 mg | 76 mg | 114 mg |
| Sodium | 1 mg | 9 mg | 0.3 mg | 3.1 mg |
Last updated . Scores use the HowHealthyIs Score method.