sunflower seed, kernel vs almonds
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
sunflower seed, kernel: 100g (100g) | almonds: 100g (100g)
584
sunflower seed, kernel
579
almonds
18.9g
sunflower seed, kernel
21.5g
almonds
24.5g
sunflower seed, kernel
20g
almonds
48.4g
sunflower seed, kernel
51.1g
almonds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
sunflower seed, kernel
15%
almonds
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| Nutrient | sunflower seed, kernel | almonds |
|---|---|---|
| Calories | 584 | 579 |
| Protein | 18.9g | 21.5g |
| Carbs | 24.5g | 20g |
| Fat | 48.4g | 51.1g |
| Fiber | 7.22g | 10.8g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | 3.78g |
| Potassium | 657mg | 733mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 116mg | 254mg |
| Iron | 4.37mg | 3.74mg |
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 sunflower seed, kernel or almonds better for weight loss?
For weight loss, almonds is the better choice. sunflower seed, kernel has 584 calories and 18.9g protein per serving, while almonds has 579 calories and 21.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sunflower seed, kernel or almonds?
almonds has more protein per serving. sunflower seed, kernel provides 18.9g and almonds provides 21.5g of protein.
Can I eat both sunflower seed, kernel and almonds together?
Yes! Combining sunflower seed, kernel and almonds gives you 1163 calories and 40.4g protein. This combination can work well as part of a balanced meal.