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Nuts, almonds, whole 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, whole has more protein (21.5 vs 19.3 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 626 kcal); Nuts, almonds, whole has more fiber (10.8 vs 9 g).
Nuts, almonds, wholeSeeds, sunflower seed kernels from shell, dry roasted
Calories626 kcal546 kcal
Protein21.5 g19.3 g
Carbs20 g15.3 g
Fat51.1 g49.8 g
Fiber10.8 g9 g
Sugar0 g2.7 g
Nutrient density29 /1000 /100
Weight-loss score34 /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, whole, raw · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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