Nuts Almonds vs Seeds Sunflower Seed Kernels

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Nuts Almonds leads in 8 micronutrients, including Riboflavin (B2), Calcium, Magnesium.
Seeds Sunflower Seed Kernels leads in 26 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).

Nutrient	Nuts Almonds	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	3.5 g	3.36 g
Carbs	3.21 g	4 g
Fat	8.94 g	8.61 g
Vitamins
Thiamin (B1)	0.014 mg	0.036 mg
Riboflavin (B2)	0.164 mg	0.045 mg
Niacin (B3)	0.606 mg	0.951 mg
Pantothenic Acid (B5)	0.046 mg	1.19 mg
Vitamin B6	0.021 mg	0.136 mg
Folate	6.8 µg	40.1 µg
Choline	8.65 mg	9.39 mg
Vitamin C	0 mg	0.213 mg
Vitamin E	4.14 mg	5.32 mg
Vitamin K	0 µg	0.494 µg
Minerals
Calcium	46.4 mg	13.4 mg
Iron	0.615 mg	0.688 mg
Magnesium	45.9 mg	21.8 mg
Phosphorus	77.8 mg	196 mg
Potassium	117 mg	114 mg
Sodium	0.332 mg	0.511 mg
Zinc	0.529 mg	0.894 mg
Copper	0.171 mg	0.309 mg
Manganese	0.389 mg	0.357 mg
Selenium	0.506 µg	13.4 µg
Carbohydrates
Fiber	1.78 g	1.85 g
Sugar	0.781 g	0.497 g
Starch	0.107 g	0 g
Fructose	0.001 g	0 g
Fats
Polyunsaturated Fat	2.2 g	5.72 g
Monounsaturated Fat	5.63 g	1.5 g
Saturated Fat	0.689 g	1.05 g
Trans Fat	0.001 g	0.027 g
Omega-3 (ALA)	0.001 g	0.013 g
Omega-6 (Linoleic Acid)	2.19 g	5.71 g
Amino Acids
Histidine	0.093 g	0.093 g
Isoleucine	0.119 g	0.168 g
Leucine	0.243 g	0.244 g
Lysine	0.096 g	0.138 g
Methionine	0.029 g	0.073 g
Cystine	0.041 g	0.066 g
Phenylalanine	0.188 g	0.172 g
Tyrosine	0.081 g	0.098 g
Threonine	0.106 g	0.137 g
Tryptophan	0.033 g	0.051 g
Valine	0.137 g	0.194 g
Arginine	0.407 g	0.354 g
Alanine	0.165 g	0.165 g
Serine	0.444 g	0.36 g
Proline	0.939 g	0.822 g
Glycine	0.24 g	0.216 g
Aspartic Acid	0.16 g	0.174 g
Glutamic Acid	0.158 g	0.158 g

Nutrient	Nuts Almonds	Seeds Sunflower Seed Kernels
Calories	603 kcal	587 kcal
Protein	21.1 g	19.7 g
Carbs	19.4 g	23.5 g
Fat	53.9 g	50.6 g
Vitamins
Thiamin (B1)	0.084 mg	0.213 mg
Riboflavin (B2)	0.99 mg	0.263 mg
Niacin (B3)	3.65 mg	5.59 mg
Pantothenic Acid (B5)	0.275 mg	6.99 mg
Vitamin B6	0.127 mg	0.798 mg
Folate	41 µg	236 µg
Choline	52.1 mg	55.1 mg
Vitamin C	0 mg	1.25 mg
Vitamin E	25 mg	31.2 mg
Vitamin K	0 µg	2.9 µg
Minerals
Calcium	280 mg	78.5 mg
Iron	3.71 mg	4.04 mg
Magnesium	277 mg	128 mg
Phosphorus	469 mg	1,150 mg
Potassium	706 mg	667 mg
Sodium	2 mg	3 mg
Zinc	3.19 mg	5.25 mg
Copper	1.03 mg	1.82 mg
Manganese	2.35 mg	2.1 mg
Selenium	3.05 µg	78.8 µg
Carbohydrates
Fiber	10.7 g	10.9 g
Sugar	4.71 g	2.92 g
Starch	0.645 g	0 g
Fructose	0.005 g	0 g
Fats
Polyunsaturated Fat	13.3 g	33.6 g
Monounsaturated Fat	34 g	8.78 g
Saturated Fat	4.15 g	6.15 g
Trans Fat	0.007 g	0.158 g
Omega-3 (ALA)	0.006 g	0.076 g
Omega-6 (Linoleic Acid)	13.2 g	33.5 g
Amino Acids
Histidine	0.563 g	0.546 g
Isoleucine	0.718 g	0.984 g
Leucine	1.47 g	1.44 g
Lysine	0.581 g	0.81 g
Methionine	0.172 g	0.428 g
Cystine	0.248 g	0.39 g
Phenylalanine	1.14 g	1.01 g
Tyrosine	0.488 g	0.576 g
Threonine	0.636 g	0.803 g
Tryptophan	0.201 g	0.301 g
Valine	0.823 g	1.14 g
Arginine	2.45 g	2.08 g
Alanine	0.995 g	0.966 g
Serine	2.68 g	2.12 g
Proline	5.66 g	4.83 g
Glycine	1.45 g	1.27 g
Aspartic Acid	0.964 g	1.02 g
Glutamic Acid	0.952 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Almonds and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.