almonds vs sunflower seed, kernel
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
almonds
Best for muscle gain
almonds
Best for low-carb
almonds
Macro Comparison
almonds: 100g (100g) | sunflower seed, kernel: 100g (100g)
579
almonds
584
sunflower seed, kernel
21.5g
almonds
18.9g
sunflower seed, kernel
20g
almonds
24.5g
sunflower seed, kernel
51.1g
almonds
48.4g
sunflower seed, kernel
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
13%
sunflower seed, kernel
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| Nutrient | almonds | sunflower seed, kernel |
|---|---|---|
| Calories | 579 | 584 |
| Protein | 21.5g | 18.9g |
| Carbs | 20g | 24.5g |
| Fat | 51.1g | 48.4g |
| Fiber | 10.8g | 7.22g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 3.78g | — |
| Potassium | 733mg | 657mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 254mg | 116mg |
| Iron | 3.74mg | 4.37mg |
Which Should You Choose?
For weight loss
Choose almonds. With 579 calories and 21.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 2.6g more than sunflower seed, kernel.
For low-carb diets
Choose almonds with 20g carbs per serving.
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Take the free quizCommon Questions
Is almonds or sunflower seed, kernel better for weight loss?
For weight loss, almonds is the better choice. almonds has 579 calories and 21.5g 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, almonds or sunflower seed, kernel?
almonds has more protein per serving. almonds provides 21.5g and sunflower seed, kernel provides 18.9g of protein.
Can I eat both almonds and sunflower seed, kernel together?
Yes! Combining almonds and sunflower seed, kernel gives you 1163 calories and 40.4g protein. This combination can work well as part of a balanced meal.