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Nuts, almonds, whole vs Seeds, sunflower seed kernels, toasted

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 17.2 g); Seeds, sunflower seed kernels, toasted has less calories (619 vs 626 kcal); Seeds, sunflower seed kernels, toasted has more fiber (11.5 vs 10.8 g).
Nuts, almonds, wholeSeeds, sunflower seed kernels, toasted
Calories626 kcal619 kcal
Protein21.5 g17.2 g
Carbs20 g20.6 g
Fat51.1 g56.8 g
Fiber10.8 g11.5 g
Sugar0 g0 g
Nutrient density29 /10021 /100
Weight-loss score34 /10032 /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, toasted, without salt

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