Almond butter, creamy vs sunflower seed, kernel
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
sunflower seed, kernel
Best for muscle gain
Almond butter, creamy
Best for low-carb
Almond butter, creamy
Macro Comparison
Almond butter, creamy: 100g (100g) | sunflower seed, kernel: 100g (100g)
614
Almond butter, creamy
584
sunflower seed, kernel
20.8g
Almond butter, creamy
18.9g
sunflower seed, kernel
21.2g
Almond butter, creamy
24.5g
sunflower seed, kernel
53g
Almond butter, creamy
48.4g
sunflower seed, kernel
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Almond butter, creamy
13%
sunflower seed, kernel
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| Nutrient | Almond butter, creamy | sunflower seed, kernel |
|---|---|---|
| Calories | 614 | 584 |
| Protein | 20.8g | 18.9g |
| Carbs | 21.2g | 24.5g |
| Fat | 53g | 48.4g |
| Fiber | 9.72g | 7.22g |
| Sugar | — | — |
| Sodium | 1mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 4.25g | — |
| Potassium | 745mg | 657mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 264mg | 116mg |
| Iron | 4.11mg | 4.37mg |
Which Should You Choose?
For weight loss
Choose sunflower seed, kernel. With 584 calories and 18.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Almond butter, creamy. Almond butter, creamy delivers 20.8g protein per serving — 1.9g more than sunflower seed, kernel.
For low-carb diets
Choose Almond butter, creamy with 21.2g carbs per serving.
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Take the free quizCommon Questions
Is Almond butter, creamy or sunflower seed, kernel better for weight loss?
For weight loss, sunflower seed, kernel is the better choice. Almond butter, creamy has 614 calories and 20.8g protein per serving, while sunflower seed, kernel has 584 calories and 18.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Almond butter, creamy or sunflower seed, kernel?
Almond butter, creamy has more protein per serving. Almond butter, creamy provides 20.8g and sunflower seed, kernel provides 18.9g of protein.
Can I eat both almond butter, creamy and sunflower seed, kernel together?
Yes! Combining almond butter, creamy and sunflower seed, kernel gives you 1198 calories and 39.7g protein. This combination can work well as part of a balanced meal.