sunflower seed, kernel vs Almond butter, creamy
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
sunflower seed, kernel: 100g (100g) | Almond butter, creamy: 100g (100g)
584
sunflower seed, kernel
614
Almond butter, creamy
18.9g
sunflower seed, kernel
20.8g
Almond butter, creamy
24.5g
sunflower seed, kernel
21.2g
Almond butter, creamy
48.4g
sunflower seed, kernel
53g
Almond butter, creamy
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
sunflower seed, kernel
14%
Almond butter, creamy
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Take the free quizPer 100g Comparison
| Nutrient | sunflower seed, kernel | Almond butter, creamy |
|---|---|---|
| Calories | 584 | 614 |
| Protein | 18.9g | 20.8g |
| Carbs | 24.5g | 21.2g |
| Fat | 48.4g | 53g |
| Fiber | 7.22g | 9.72g |
| Sugar | — | — |
| Sodium | 0mg | 1mg |
| Cholesterol | — | — |
| Saturated Fat | — | 4.25g |
| Potassium | 657mg | 745mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 116mg | 264mg |
| Iron | 4.37mg | 4.11mg |
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 sunflower seed, kernel or Almond butter, creamy better for weight loss?
For weight loss, sunflower seed, kernel is the better choice. sunflower seed, kernel has 584 calories and 18.9g protein per serving, while Almond butter, creamy has 614 calories and 20.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sunflower seed, kernel or Almond butter, creamy?
Almond butter, creamy has more protein per serving. sunflower seed, kernel provides 18.9g and Almond butter, creamy provides 20.8g of protein.
Can I eat both sunflower seed, kernel and almond butter, creamy together?
Yes! Combining sunflower seed, kernel and almond butter, creamy gives you 1198 calories and 39.7g protein. This combination can work well as part of a balanced meal.