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Nuts, almonds vs Seeds, sunflower seed kernels from shell, dry roasted

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Nuts, almonds has more protein (21.2 vs 19.3 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 579 kcal); Nuts, almonds has more fiber (12.5 vs 9 g).
Nuts, almondsSeeds, sunflower seed kernels from shell, dry roasted
Calories579 kcal546 kcal
Protein21.2 g19.3 g
Carbs21.6 g15.3 g
Fat49.9 g49.8 g
Fiber12.5 g9 g
Sugar4.4 g2.7 g
Nutrient density50 /1000 /100
Weight-loss score30 /10031 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, almonds · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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